Endurance athletes often hear, “You bike and run, so do you really need to train your legs?” The answer is a resounding yes! While cycling and running certainly challenge your lower body, strength training is essential for building durability, power, and balance—all of which help you go faster, longer, and avoid injury.
As a huge advocate of strength training (I even self-published a book on it!), I can’t stress enough the benefits of hitting the gym, especially during the off-season. But even during peak training, incorporating strength sessions into your routine can elevate your performance.
Ready to start? Here are Six Leg Day Exercises that are perfect for triathletes. These can be done at the gym or home, with minimal equipment.
This explosive move builds power and endurance by targeting your quads, hamstrings, and glutes.
Box jumps add height and intensity to your workout, strengthening your quads, hamstrings, calves, and hips.
An advanced lunge variation that builds strength and coordination.
A simple yet effective way to build strength and stability.
A challenging move that improves balance and unilateral strength.
A hybrid of a squat and lunge that targets your inner thighs and glutes.
Leg day doesn’t mean trashing your legs with every exercise on this list! Incorporate 2-3 moves into your routine, depending on your training volume and race schedule. Remember, strength training is meant to complement your endurance work, not leave you too sore to bike or run.
If you’re ready to level up your performance, check out my 15-Week Strength Program for Triathletes! It’s designed specifically for endurance athletes to build strength and resilience without sacrificing your swim, bike, or run training.
Let’s build those legs—and your confidence—together!
