Does Workout Order Matter?

Optimizing Workout Order for Maximum Performance

In Phil's training plans, the order of your workouts is designed to maximize recovery and ensure that each session is executed with the most energy and focus. Here's how to optimize the order of your workouts to get the best results.

General Workout Order Guidelines

While the specific order of swim, bike, and run workouts is important for recovery, we understand that real-life schedules, family commitments, and pool availability can make it hard to follow a rigid plan. Don’t worry if you can't always follow the prescribed order exactly—just do your best to stick as closely as possible to the structure. Here are some general principles:

1. Swim After Run 
   Swimming can help reduce the soreness in your legs after a run. It’s a great recovery tool that aids in loosening up tight muscles. When possible, your swim session should be the 2nd session on a run/swim day.

2. Flexibility for Bike/Swim 
   The order isn't as critical when bike and swim sessions are scheduled on the same day. Both activities have a lower impact on the legs, so you have more flexibility on which to do first.

3. Split Workouts into Separate Sessions
   If you have two workouts scheduled for the day, try to split them into separate sessions (unless they are a 'brick session'). Ideally, do one workout in the morning and the other in the afternoon or evening. This allows you to recover between sessions, which will help you perform at your best for both workouts.

Strength Sessions

Strength training is essential to your triathlon plan, but strategically placing these workouts to avoid fatigue and muscle soreness before your key triathlon sessions is important. Here’s how to approach strength sessions in your training:

1. Strength After Triathlon Workouts
   When adding strength training to your plan, it's best to schedule it as the last workout of the day. Strength training after a swim, bike, or run session will allow you to focus on building power and stability without risking injury or over-exhausting your muscles before your key endurance workouts.

2. Strength Plan Placement
   If you overlay a strength plan onto your triathlon schedule, some adjustments may be needed. Leg-focused strength sessions should ideally be placed before swim days, as swimming helps with recovery. Upper body strength sessions, on the other hand, should be scheduled before bike or run days to prevent fatigue from affecting your performance.

3. Avoid Starting Key Sessions with Muscle Soreness
   Be mindful of the intensity of your strength sessions, especially on days before key triathlon workouts. You should aim to avoid muscle soreness when starting your main bike, run, or swim session.

What Comes First?

When deciding the order for swim, bike, run, and strength workouts, keep these guidelines in mind:

• Swim, bike and run before Strength
• Run before Swim
• Bike before Swim
• Bike before Run

By carefully considering workout order and taking advantage of recovery techniques, you’ll optimize each session and improve your overall performance.

With these guidelines, you can ensure that each training day sets you up for success in your triathlon preparation. Stick to the general principles, but remember that flexibility is key. Keep listening to your body, and don't be afraid to make changes when needed.

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