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strengthbeginner
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
- 8 weeks
- Weekly load
- 1-2 h/wk
- Peak week
- 2.3 h
Who it's for
New to lifting or returning after 6+ months off. Can squat, hinge and press with light loads using good form.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Rest | — | rest |
| Tue | A | 67 | hard |
| Wed | Rest | — | rest |
| Thu | Rest | — | rest |
| Fri | B | 70 | hard |
| Sat | Rest | — | rest |
| Sun | Rest | — | rest |