Does Workout Order Matter?

Optimizing Workout Order for Maximum Performance

In MyProCoach training plans, workout order is designed to support recovery and help you perform each session with the right energy and focus. While real life doesn’t always allow perfect scheduling, following these simple principles will help you get the most from your training.

General Workout Order Guidelines

Don’t worry if you can’t always follow the plan exactly. Aim to stick as closely as possible to the structure and use these guidelines when adjustments are needed.

Swim After Run

• Swimming helps loosen tight legs after running

• When possible, schedule your swim as the second session on run/swim days

Flexibility with Bike & Swim

• The order of bike and swim sessions is less critical

• Both are low-impact, so you can choose what fits best with your schedule

Split Sessions When Possible

• If you have two workouts in one day (not a brick):

  • Do one in the morning

  • Do the other later in the day

• This allows better recovery and higher-quality sessions

Strength Training Placement

Strength work is an important part of your plan, but timing matters.

Do Strength After Endurance Sessions

• Schedule strength training as the last workout of the day

• This helps avoid fatigue or soreness before key swim, bike, or run sessions

Strength Plan Considerations

• Leg-focused strength: ideally before swim days (swimming aids recovery)

• Upper-body strength: best before bike or run days

Avoid Soreness Before Key Sessions

• Be mindful of strength intensity

• You should start key endurance workouts feeling fresh, not sore

What Comes First? Quick Reference

When deciding workout order, follow this hierarchy:

• Swim, bike, and run before strength

• Run before swim

• Bike before swim

• Bike before run

Key Takeaway

Perfect scheduling isn’t required—but smart ordering helps. Follow these general principles, stay flexible, and listen to your body. Small adjustments done well will support better recovery, stronger sessions, and improved performance over time.

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