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strengthadvanced
Strength for Endurance Athletes
Low-interference strength for runners, cyclists and triathletes: 2-3 short sessions focusing on single-leg strength, posterior chain, hips and trunk. Keep RPE moderate so endurance training stays primary. Deload every 4th week.
- Length
- 12 weeks
- Weekly load
- 2-3.5 h/wk
- Peak week
- 3.2 h
Who it's for
2+ years of structured lifting; comfortable with barbell compounds and RPE-based loading.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | A | 67 | hard |
| Tue | Rest | — | rest |
| Wed | B | 67 | hard |
| Thu | Rest | — | rest |
| Fri | C | 58 | hard |
| Sat | Rest | — | rest |
| Sun | Rest | — | rest |