Mobility and recovery that matter
for Triathlon.

Move through useful ranges

Side plank can be practiced slowly in a comfortable range. Stack shoulders over elbow and lift hips, breathing steadily. Stop short of pain; extreme range is not the target.

Load is part of recovery

Fuel and recovery become more important as combined volume increases. Sleep and sufficient food support adaptation; no recovery drill cancels a poorly balanced schedule.

A low-effort session

Walk or cycle gently for 10–20 minutes, then perform 1–2 easy sets of Side plank and a comfortable breathing reset. Finish feeling ready for the next session.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

Chest-supported row

Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two compact strength days and discipline sessions organized around recovery. Most training can stay easy, with selected intensity matched to race goals.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Pacing and technique in all three disciplines require specific practice. Fuel and recovery become more important as combined volume increases.