• Gunnar Roll

Triathlon Strength Workout. At Home with Minimal Equipment

Updated: May 4

Strength workouts are an important part of triathlon training, but are often not a priority for many athletes. Strength training doesn't have to be complicated and you don't need fancy gym equipment! TCM Coach Gunnar created this strength workout you can do at home, incorporate into your weekly workouts, use minimal equipment, and target specific muscle groups to help you become a stronger and more resilient triathlete.


Time: 30-45 minutes

Frequency: 2 x per week. Do AFTER an aerobic session so you are warmed up and there is some fatigue in your muscles.


WORKOUT: 1-2 sets of 8-12 reps per exercise

TAKE YOUR TIME! This is not meant to be aerobic. Proper form is more important than number of reps. Repeat as time and fitness allows.


1. Dead bugs










2. Push Ups









3. Single-Leg Glute Bridge (or 2 leg bridge/push up)










4. Plant with Side Rotation










5. Superman









6. Side Glute Bridge









7. Superman Split Squat / Static Lunge










8. Hamstring Curls (using stability ball)









*Don't have a stability ball? Do bodyweight hamstring curls


9. Bird-Dog Core Exercise










10. Calf Raises (bilateral and single leg)










11. Reverse Lunge (both sides)










12. Single Leg Deadlift









13. Lat pull downs or pull ups (using bands)









*Use code: TCMTRISQUAD! for 20% off Finis swim bands


If you are looking for personalized strength training, contact TCM Coach Crystal DeClercq.

Or if you prefer a group workout environment, check out our sponsor GOAT Santa Cruz!




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