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Endurance Weights For Triathletes

Unless otherwise noted, follow this schedule of repetitions and sets. Maintain the same weight throughout. This will help build endurance strength without gaining too much size.

Endurance Set

16 reps, 10sec rest
14 reps, 10sec rest
12 reps, 60sec rest
14 reps, 10sec rest
12 reps, 10sec rest
10 reps, full recovery
This is a total of 78 repetitions for each movement, so make sure you’ve chosen a weight that you can handle for the entire set.

Maintaining sets

The other option is to do three sets of 10-12 reps. Start with a lighter weight and build up for the 2nd set. Then back to the lighter weight for the last set. This will help maintain your strength without building too much size.

For the legs I’d like the following movements. This will help with cycling and running, so please try not to skip any of the particular movements for more than two weeks in a row.

Lower body
Leg press
Leg extension,(last 10-15degrees of movement will help with knee strength)
Dead lifts
Squats,(in smythe machine for stability)
Calf raises,(in smythe machine)
Upper body
Lat pulldowns
Bench press,(with dumb bells)
Chest flys
Reverse flys
Shoulder press,(smythe machine, weight in front of head)
Triceps,(use rope and focus on end of movement)

Remember that you are not in the gym to become big, you are there to be a better triathlete!!! Think about the movements you do while training in any of the three sports. Train specific to your weaknesses, and they will no longer be your weaknesses!

		*Endurance Weights For Triathletes* Unless otherwise noted, follow this schedule of repetitions and sets. Maintain the same weight throughout. This will help build endurance strength without gaining too much size. *Endurance Set* 16 reps, 10sec rest 14 reps, 10sec rest 12 reps, 60sec rest 14 reps, 10sec rest 12 reps, 10sec rest 10 reps, full recovery This is a total of 78 repetitions for each movement, so make sure you’ve chosen a weight that you can handle for the entire set. *Maintaining sets* The other option is to do three sets of 10-12 reps. Start with a lighter weight and build up for the 2nd set. Then back to the lighter weight for the last set. This will help maintain your strength without building too much size. For the legs I’d like the following movements. This will help with cycling and running, so please try not to skip any of the particular movements for more than two weeks in a row. Lower body Leg press Leg extension,(last 10-15degrees of movement will help with knee strength) Dead lifts Squats,(in smythe machine for stability) Calf raises,(in smythe machine) Upper body Lat pulldowns Bench press,(with dumb bells) Chest flys Reverse flys Shoulder press,(smythe machine, weight in front of head) Triceps,(use rope and focus on end of movement) Remember that you are not in the gym to become big, you are there to be a better triathlete!!! Think about the movements you do while training in any of the three sports. Train specific to your weaknesses, and they will no longer be your weaknesses!