Indoor strength training: 3 quick workouts for swim, bike and run

1) The swim strength workout

Dips (Parallel bars or a wall/bar in front): 4 sets 10-15 reps

Pull Ups: 4 sets, as many as possible

Walk Outs: 4 sets, 15 reps

Handstand: 4 sets, 30 sec

Supine Flutter kick: 4 sets, 50 kicks

Abdominal Crunch: 4 sets, 20 reps

2) The bike strength workout

Step Up: 4 sets, 15 reps

Mountain Climbers: 4 sets, 50 reps

Reverse Lunge and twist: 4 sets, 10/side

Inverted Row (horizontal bar, edge of table): 4 sets, 10-15 reps

Jump Squat: 4 sets, 15 reps

Side to side heel taps: 4 sets, 25 reps/side

3) The run strength workout

Alternating Jump Lunge: 4 sets, 20 reps

Push Up and Rotate: 4 sets, 16-24 reps

Hands on the wall high knees: 4 sets, 50 reps

Side Plank with lateral leg raise, 4 sets, 10 reps/side

Single Leg hamstring bridge: 4 sets, 15 reps each side

Spiderman plank: 4 sets, 10 reps/side

The Centre for Health and Human Performance (CHHP) combines the very latest in specialist medicine, human performance, sport and exercise medicine, physiotherapy and sport science.

220 Triathlon Team Journalists, reviewers, coaches and athletes

About

The 220 Triathlon team is made up of vastly experienced athletes, sports journalists, kit reviewers and coaches. In short, what we don't know about multisport frankly isn't worth knowing! Saying that, we love expanding our sporting knowledge and increasing our expertise in this phenomenal sport.