IRONMAN® Triathlon Strength & Conditioning (S&C) Training Plan

Welcome to your IRONMAN® Triathlon Strength and Conditioning Training Plan.

This plan is ideal if you are training for your first IRONMAN® 70.3 or IRONMAN® event or returning to the sport after some time away.

This 8-week strength & conditioning program is designed for a triathlete who wants to maximise their chances of injury prevention and build powerful muscles across all three disciplines.

Your purchase includes a PDF download plus access to the ChiliTri App. Once purchased we will activate your App access so you can have it delivered on your Apple device, Android device or PC.

It outlines which Triathlon specific muscle groups you are targeting and why.

Perfect for adding into an existing plan to minimise risk of injury.

Each session includes details of each exercises in a detailed session plan with links to videos showing how to perform each exercise.

The program also outlines recommended progressions in terms of increasing weights and/or intensity and with 1.5 to 3 hours a week in total to complete all exercises - can easily be integrated with a full training plan.

Alternatively, perfect for the off season to ensure you are strong and ready to hit the ground running come next race season

Typical week:

- 3 sessions a week rising to 4.

There are body weight, exercise band and gym based sessions so you can workout at home or the gym.

What do you get in this plan?

- How to use the plan documentation including video links on how to correctly execute the prescribed exercises
- Prompts on which day to do each session & why you are doing the certain exercises
- A progression of sessions over the 8 weeks to ensure you are increasing strength & flexibility
- Links to exercise videos
- A variety of types of exercises to work not only on strength but flexibility, mobility and stability. It will also increase your Cardiovascular system via High Intensity Interval Training (HIIT).
- Kettlebell, TRX and Plyometric exercises.

The plan includes exercises that will improve your strength and flexibility with sessions that will pin point the muscles required for the swim, bike, transition and run. The plan builds progressively over the 8 weeks and will include 3 sessions per week rising to 4 near the end so you will have time to add in swimming, cycling and running sessions if you want to.

Each day has an option for using gym equipment or body-weight/simple equipment exercises so no need to join a gym.

The plan also includes High Intensity Interval Training (HIIT) workouts so you can build strength, balance, coordination and increase your cardiovascular capacity at the same time. 

Sessions will also include options to use Kettlebells and a Suspension Trainer. To improve your power and speed I have also included a plyometric session. 

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional at your training venue.

My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
Good luck with your training and IRONMAN® event!