8 Weeks, 3x per week
Triathletes train three sports and have little time left for the gym, but a small amount of the right strength work protects against injury and adds power across all three disciplines. This plan pulls the highest-value sessions from Calistree's runner, cyclist and swimmer routines into one lean weekly programme, with no wasted overlap.
Leg & Glute Power builds the lower-body and posterior-chain strength that transfers to both the bike and the run. Swimmer's Shoulder keeps the rotator cuff and shoulder blade healthy under swim volume, the sport's most common injury. Feet & Ankles strengthens the calves, shin and foot that running pounds but cycling and swimming never load.
Three short sessions a week is plenty on top of your swim, bike and run training. Everything progresses automatically and needs minimal equipment. This supports your training. It does not replace it.