Free 30-Day Strength Challenges for Triathletes

Free 30-Day Strength Challenges for Triathletes – Glutes, Core & Push-Ups

Choose from three free 30-day strength challenges designed to complement your swimming, cycling and running: Glutes, Core or Push-Ups.

Want to add some simple strength work to your triathlon training? The ChiliTri 30-Day Strength Challenges give you three focused challenges to choose from, each targeting an area that can complement your swim, bike and run training.

Download the free zip file, choose your challenge and complete it alongside your normal training for 30 days.

What's Included in the Free Strength Challenges?

Your download contains three different 30-day challenges. Pick the one that matches what you want to work on, or come back and try another challenge later.

• Glute Challenge – focused on glute strength and stability to complement cycling, swimming and running.
• Push-Up Challenge – develops the triceps, shoulders and chest while also challenging your core.
• Core Challenge – focuses on building core strength to support swimming, cycling and running.

Glute Strength for Triathletes

Your glutes play an important role in movement and stability. The Glute Challenge gives you a simple way to add focused glute work alongside your normal swim, bike and run training.

It can be particularly useful if you spend a lot of time cycling or want to include additional lower-body strength work in your routine.

Push-Up Challenge for Swimmers and Triathletes

Push-ups work the chest, shoulders and triceps while also requiring you to control your body position through your core.

For swimmers and triathletes, the challenge provides a simple bodyweight exercise that can be added to your existing training without needing gym equipment.

Core Strength Challenge for Triathletes

Your core helps you maintain control and stability while swimming, cycling and running.

The Core Challenge gives you a simple, structured way to add dedicated core work to your training routine over 30 days.

How the 30-Day Challenges Work

Choose one challenge and complete it alongside your normal training for 30 days. The challenges are designed to be an additional part of your training rather than a replacement for your normal swim, bike, run or strength sessions.

Once you've completed one challenge, you can return to the download and choose another.

Download Your Free 30-Day Strength Challenge

Ready to add some extra strength work to your training?

Download the free ChiliTri 30-Day Strength Challenges, choose your Glute, Push-Up or Core Challenge and get started.

Want More Structured Strength Training?

These challenges are a simple introduction to adding strength work to your training. If you're looking for a more comprehensive and progressive strength and conditioning programme, I've also created structured training plans for athletes.

Choose your preferred training platform:

👉 Browse my strength and conditioning plans on TrainingPeaks

👉 Browse my strength and conditioning plans on Final Surge

You'll also find training plans covering triathlon, swimming, cycling, running and multisport training.

Prefer Personalised Coaching?

If you'd like your strength and conditioning to be built around your sport, goals, current fitness and available training time, I also offer one-to-one coaching.

Choose a challenge, commit to 30 days and see how consistent strength work can become part of your training routine.