19-week Triathlon-Specific Strength Training Program

With this program you will improve your performance and be faster and stronger in all three triathlon disciplines, but especially cycling and running. You will be more resilient to injuries, and able to absorb a larger training load with positive adaptations.  These factors combined will lead to significantly faster race times! 

QUICK SUMMARY - THIS PLAN AT A GLANCE

Scroll down to see some sample workouts and other extracts from the training plan

6-7%
Improvement

In running economy

7%
Improvement

In cycling Time Trial performance

4.7%
Improvement

In running Time Trial performance

1.5
HOURS / WEEK
2
WORKOUTS / WEEK
10 min
Mobility / workout
30min
Weight lifting /workout
~10 min
Core or Plyometrics or Stability / workout

Get motivated and accountable!

Time-efficient training for busy professionals.

Structured and purposeful training and progression.

Less guesswork and more proven results!

Unique benefits of this strength training program:

  • Heavily researched and based in science of what kind of strength training makes endurance athletes perform the best. 

  • It's not just about raw strength. The program incorporates mobility work, which for most age-groupers is very low-hanging fruit and potential "free speed". It also includes plyometrics (great running performance enhancer) and core strength and stability work (because you cannot fire a cannon from a canoe). 
  • Additional resources. Not only does the program include video instructions for every single exercise, but the additional resources and information will help you answer pretty much any questions you may have about the program, such as when to start (and finish) the pogram, when to do the sessions in relation to swim-bike-run workouts, how to prevent DOMS (muscle soreness), using rep ranges, recovery between sets, and a lot more.
  • Insanely affordable: Just 39€ - around about 0.46€ per day 
  • Risk-free investment - get all your money back if you're not completely happy with the plan


This is a completely risk-free investment. If you are not 100% happy with this training plan, just email me and you'll get a complete refund of your purchase. 

19-WEEK TRIATHLON-SPECIFIC STRENGTH TRAINING ROGRAM

Price: 39€

  • Equipment needed: Access to gym (or good home gym with barbell, complete set of weights, and squat rack)
  • Workouts: 38 
  • Ideal schedule: 2 workouts per week
  • Duration: 19 weeks
  • Satisfaction guarantee (get all your money back if you're not happy)
Triathlon Strength Training Plan - Overview

Preview - Click to zoom

WHY TRIATHLETES NEED STRENGTH TRAINING

Whether you are a triathlon beginner or a seasoned veteran, strength training can give a big boost to your triathlon performance in both the short and the long term. 


Below I have summarised what we know from scientific studies about how strength training impacts endurance performance. If you're interested in more details, specific results, and so on, see this in-depth article I wrote on the topic. 


  • The collective evidence from a large amount of studies suggests a large variety of benefits from strength training that positively impact triathlon performance.  Improvements include both physiological markers (e.g. running and cycling economy, lactate threshold, and anaerobic capacity) and direct performance in Time Trials (up to 7% in some studies) and Time-To-Exhaustion tests.

  • One of the main reasons triathletes should lift weights is the improved running and cycling economy (up to 10% in some studies). This means you use less oxygen to go at a certain speed or power output. Especially in long-distance events like half and full Ironmans, economy is king when it comes to predicting performance (VO2max is irrelevant in comparison).

  • All of the suggested potential negatives of strength training, primarily increased body mass but also reduced capillarization and oxidative enzyme activity, have been shown to be unfounded. Endurance training is prohibitive of seeing big increases in muscle mass and bulking up. However, muscle strength still improves without added mass.

In the images below, you can see some examples of how I've translated the research findings into a practical and easy-to-follow program. The left image shows one of 38 workouts in the program. The right image shows what kind of additional guidance can be found in the program to make sure you execute the program optimally and get the most out of it. 

Triathlon Strength Training Plan - Workout

Workout Example - Click to zoom

Triathlon Strength Training Plan - Reference Information

Additional Information Example - Click to zoom

PRICING

39 euros. This translates to ~0.46 € / day. That's a remarkable price for a proven path to improved triathlon performance, and for not having to fumble in the dark with your strength training any longer.

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This is a completely risk-free investment. If you are not 100% happy with this training plan, just email me and you'll get a complete refund of your purchase. 

QUICK INFORMATION SHEET ABOUT THIS PLAN

  • Workouts: 38 x 45-60 minute workouts
  • Duration: 19 weeks (or longer, if yo don't have time to do two gym workouts per week)
  • Equipment needed: Access to gym (or good home gym with barbell, complete set of weights, and squat rack)
  • Workout elements: warm-up and mobility; high-weight low-rep main set; core, stability/balance, or plyometrics add-on.
  • NOT a one-and-done program. You can reuse it time and time again and get stronger each time. 
  • Satisfaction guarantee (get all your money back if you're not happy)

REASONS TO GET THIS TRAINING PLAN

  • Strength training is perhaps the most under-utilised way to get significant improvements in endurance performance, as shown time and time again in research studies. 
  • The program is super easy to follow. Everything is explained at a level that anybody can understand. 
  • You can trust this program. It won't let you down. It's based on plenty of practical experience and scientific research, and excessively fine-tuned to make sure you get the best results possible. If you're concerned that it's a bunch of random workouts thrown together to make a quick buck, rest assured that it's not. I will eat my bike if you get the program and that is your experience, I promise. 
  • Accompanying the program and workouts are plenty of tips, education, and additional resources to not just have you mindlessly follow instructions, but really understand the purpose of your training so you can get the most out of it. 
  • Satisfaction guaranteed - if you're not happy with your plan you get your money back! 

My training plans aren't your typical run-of-the-mill programs. I have gone to great  lengths to ensure that these plans are progressive, without being overly aggressive. And to ensure that they are tested and proven in practise, while also being based in state of the art research. Finally, I've also made sure to within the programs teach you exactly how to get the most out of them by providing answers to common questions, more in-depth additional resources and so on.


When should I start (and finish) the pogram in relation to my key races? How do I prevent DOMS (muscle soreness)? How do I use rep ranges? What do I need to know about recovery between sets?


These are the types of questions that this plan will answer for you. When you buy this plan you do not get just a calendar with random workouts. The plan is a massive PDF-document that is well structured so you quickly find today's workout details, or check the general information and advice.


Best of all, your satisfaction is guaranteed. If you're not happy with the plan, I'll give you your money back. This makes the plan a completely risk-free investment for you. You have absolutely nothing to lose!

This is a completely risk-free investment. If you are not 100% happy with this training plan, just email me and you'll get a complete refund of your purchase. 

PRICING

39 euros. This translates to ~0.46 € / day. That's a remarkable price for a proven path to improved triathlon performance, and for not having to fumble in the dark with your strength training any longer.

39 6

Also available on Training Peaks

If you are a Training Peaks user, you can also get this training plan on Training Peaks and apply it directly to your athlete account in Training Peaks. 


The Training Peaks plan already contains all of the information that is in the PDF-version of the plan (that you can buy from this page). 


Normally, the Training Peaks plan costs $49. But since you are a here, you can use the coupon code "STRENGTH10" and get a 10% discount on the Training Peaks version of the plan. Not only that, if you then email me your Training Peaks receipt, I'll send you the pdf-version of the plan at no extra cost! 


So if you are a Training Peaks user or have considered becoming one, this deal is a no-brainer. 

Don't forget to apply the coupon code "STRENGTH10" at checkout.

Triathlon Strength Training Plan - Training Peaks

Training Peaks Plan P​​​​review - Click to zoom

Triathlon Strength Training Plan - Training Peaks Workout

Training Peaks Example Workout Preview - Click to zoom

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