• Martin Spierings

Strength Workout For Triathletes Using Free Weights

I'm very conscious of the time restraints of age group athletes but adding 20-30 minutes of strength training twice a week is beneficial especially for older and long distance athletes. Here's a simple program to follow:


Squats: 2 sets of 8-12

Bench Press: 2 sets of 12-15

Backward Lunges: 2 sets of 8-12 (great for hill running)

Bicep Curls: 2 sets of 12-15

Triceps Extensions: 2 sets of 12-15

Plank: 2 times to exhaustion max (~1 min)

Crunches: 4 sets of 20.


Calf Raises: 2 sets of 20

Dumbbell Bent Over Row: 2 sets of 12-15

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