Specific body-building for triathlon

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Specific body-building for triathlon


  • The more muscular a triathlete is, the stronger he is. But it also means carrying more weight and consuming more energy.
  • A well-muscled frame helps avoid the occurrence of some injuries.
  • By combining strength and stamina, aerobic power can quickly be built up.

Basic principles:

  • The aim of body-building for triathletes is not to increase their muscular mass but to consolidate their muscles and increase their strength.
  • With this in mind, it is advisable to perform exercises involving long repetitions with medium weights, such as 3 to 5 series of 15 to 20 repetitions.
  • For triathletes, the muscles that require strengthening are, in order of importance: abdominal, lumbar, dorsal, quadriceps, hamstring, pectoral, triceps and calf muscles.
  • Other muscles may also be trained according to individual needs and desires.


  • Combine a body-building session with a home trainer session.
  • Warm up on the home trainer for 20 minutes.
  • Then alternate, for several cycles, a body-building circuit and 5 minutes on the home trainer with a few sprints.
  • Finish with 10 to 15 minutes recovery on the home trainer with a low resistance setting.

For logged member only: List of specific exercices for triathlon with video and explanation


Le site Mission Triathlon est la disposition de tous les triathlètes souhaitant optimiser leur préparation au triathlon. Vous y trouverez des conseils comme la technique de natation pour le triathlon, la technique de vélo pour le triathlon, technique de course à pied pour le triathlon, l'alimentation pour le triathlon ou la musculation pour le triathlon. Vous pouvez aussi utiliser gratuitement le carnet d'entraînement online ou demander un devis pour un programme d'entraînement de triathlon personnalisé.