Guide · Gym · 2 days a week

Gym Strength Training for Endurance Athletes: A 2-Day Plan for Runners, Cyclists and Triathletes

Strength training is one of the most effective ways to improve at running, cycling or triathlon without adding more miles. Heavy, explosive strength work improves running and pedaling economy (you use less energy at the same pace), delays fatigue late in races and lowers the risk of overuse injuries. And no, you won't build bulk that slows you down: with 2 short sessions a week, the effect is mostly on your nervous system and tendons.

The 3 principles that change your results

• Heavy with low reps: 3-6 reps with heavy loads improve performance more than "endurance" sets of 20 reps. You already train endurance by running or riding.
• Explosive intent: lift each rep as fast as possible with good form. End the set if you notice it slowing down.
• Low volume, high consistency: two 40-minute sessions all year long are worth more than 4 sessions a week for one month.

12-week progression

How to fit it around your training

• Lift on the same day as a hard session (intervals or tempo), at least 6 hours apart, or after an easy run. That way your easy days stay easy.
• Never do heavy legs the day before your long run or an important interval session.
• If you feel worn down, cut one set per exercise rather than skipping the session.
• In the 7-10 days before a key race, do only one light maintenance session.