Triathlete Strength Training Guide

A simple weekly strength workout designed to make you stronger, more efficient, and more confident across swim, bike, and run.

This guide is built from the exact routine I use during my own triathlon training. It is a once-a-week session that fine-tunes key muscle groups, improves mobility, and builds stability so you can move faster with less effort.

Inside the PDF, you will find a curated selection of triathlete-specific exercises that can be done at home or in the gym with a pair of dumbbells. Each movement supports better running mechanics, smoother swim rotation, stronger climbs on the bike, and more balanced overall strength.

Inside you get:
• A complete weekly strength session for triathletes
• Clear cues for balance, stability, and power
• Exercises that target hips, glutes, core, and shoulder mobility
• A follow-along core finisher with a direct YouTube link
• A routine that fits into any training block in under 45 minutes

This is the strength blueprint I rely on to stay injury resistant and consistent in my training. Whether you are preparing for a 70.3 or simply want to feel stronger in your sessions, this guide will help you build the foundation every triathlete needs.