- Endurance training
- Speed training
- Strength training
Endurance Training
To improve endurance for a triathlon, focus on long, steady-state cardio workouts such as swimming, cycling, and running. Incorporate interval training to build stamina and increase overall endurance. Consistency is key, so aim to train at least 4-5 times per week.
Speed Training
To enhance speed, include high-intensity interval training (HIIT) sessions in your workout routine. This can involve short bursts of intense effort followed by periods of rest or lower intensity. Additionally, practice transitions between the swim, bike, and run to improve overall race speed.
Strength Training
Incorporate strength training exercises to build muscle and improve overall performance. Focus on compound movements such as squats, deadlifts, and lunges to target multiple muscle groups. Include core exercises to improve stability and prevent injury during the race. Aim to strength train 2-3 times per week, focusing on both upper and lower body.