Phil intentionally plans the workouts to be done in the order given, to maximize recovery for the next day.
This is especially true with the swim and run days. Swimming helps the legs to feel a little less sore after a run. It is not so important on bike/swim days to do the sessions in a particular order.
However, we also know that people are bound by their family and work schedules, as well as pool lane availability. So don't worry if you can't always do the workouts in perfect order. Just do your best.
When you have two workouts scheduled, you should always split them up (unless it specifically says “run off the bike”). Do one workout in the morning and one in the afternoon or evening. This gives you more time to recover between workouts, meaning you can execute each one more effectively.
Aim for your strength sessions to be the last workout in your training day.
If you are overlaying a strength plan onto your Triathlon plan, your strength workouts may not fall on the ideal day for you to get the most from your training. Workout order matters to enable you to do each session justice:
- Leg focused strength sessions should ideally be scheduled before a swim day
- Upper body strength sessions before a run or bike day
- Check you do not start key triathlon sessions feeling fatigued or with muscle soreness
- When doing two sessions in one day start with your triathlon discipline followed by the strength session
What Comes First?
- Swim, bike and run before Strength
- Run before Swim
- Bike before Swim
- Bike before Run
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