Quick Guide: Strength & Conditioning Plans

What’s in It for You?

• Designed for triathlon, duathlon, running, or cycling—these plans enhance strength, stability, agility, coordination, and flexibility to boost performance.

• Two 20-minute sessions per week, available in 8, 12, 16, 20, or 24-week lengths, across Beginner, Intermediate, and Advanced levels.

Bonus Starter Week

• Includes 10 dynamic warm-up movements and 10 stretches—helps to minimise injury and maximise training effectiveness.

Equipment Needed

Choosing Your Level & Duration

• Beginner: Start here to build proper form and foundational strength.

• Intermediate: Ideal if you're progressing—expect higher intensity and complexity.

• Advanced: For experienced athletes aiming for peak performance.

• Duration: Choose a plan that is close to the length of your race plan. For longer race plans, you can repeat or move up a level

Getting Started & Progressing

• Apply the strength plan to start on the same day as your race plan (if you're an Unlimited Athlete, we will do this for you).

• If your race plan outlasts the strength plan, simply repeat with increased resistance or move up a level.

For full details—including resistance guidelines, rest intervals, recording sessions in TrainingPeaks, and stretching tips—check out the complete article here:
Strength and Conditioning Plans