Build the base the rest of your training sits on

Triathlete Foundation - 5 Week Strength Programme

Triathlon asks something distinct of the body. Producing force on one leg, stride after stride, without the hip giving way. Holding an aero position for hours without the lower back taking the load. Driving the hips through and pulling through the water while the trunk stays strong enough to transfer it.  Endurance training builds your engine, not the strength, elastic capacity and single leg force that hold your economy and form together when you tire, which is why athletes who train hard across the three disciplines still feel it come apart in the back half of a race.

This programme builds the foundations for structured triathlon strength work. It teaches the movements and sequencing that progressive sport-specific training is built on, develops confidence in the patterns, opens up the ranges the three disciplines require, and builds the strength that holds your form together as fatigue sets in rather than leaving you to hold it by willpower.

Five weeks of structured sessions built around hinge, squat, push, pull and core - covering posterior chain, hip mobility and control, frontal-plane pelvic control, concentric hip flexor strength, calf and Achilles loading, single leg stability and trunk control.

Each session follows a consistent format: warm-up, targeted main block, cool-down. Progressive, purposeful and specific to the demands of the sport. Sessions are laid out in a calendar inside the Onya app with full video demonstrations, coaching cues and stat tracking so you know exactly what you're doing and can see how you're progressing.

Between sessions you have access to a rest and mobility workout you can drop in when it suits you. Habits and in-app messages support consistency across the weeks.

This is a self-guided plan with one-way in-app messaging - giving you the structure to take the guesswork out of what to do, with the freedom to train at your own pace. You'll also have access to the Onya Athlte Group for shared support along the way.

Includes:

2 structured full body sessions per week, laid out in the Onya app calendar - moveable and repeatable to suit

Full video demonstrations and coaching cues

Stat tracking and auto-fill

A rest and mobility workout and "snack" to use as needed

Habits and in-app messages

Access to the Onya Endurance Group

One-way in-app messaging

This programme suits

Triathletes and endurance athletes who move well in daily life but have never done structured loading built around the patterns the sport depends on

Athletes with some training experience who have never specifically trained for swim, bike and run demands

Athletes who want a clear, structured approach without the need for ongoing one-to-one coaching