Develop the strength that helps you keep building

Triathlete Level 2 - Development - 5 Week Strength Programme

You've done the miles. So why does it still fall apart in the back half?

The run off the bike that turns to concrete. The pace you held all winter, missing when it counts. The niggle that shows up every time a training block gets serious and caps it. It's easy to put that down to age, or to think you needed another long ride. But the engine was rarely the problem. What tends to give way late is strength, the force to drive each stride and pedal stroke, the single leg that holds you level when you're tired, the trunk that stops you leaking power. Miles build the engine. They don't build that, which is why more of them doesn't fix it.

This programme aims to build it. L2 Development is the next block on from Foundation, a step up in the complexity of the movements and the load you'll handle, on the road to real strength work. It aims to make you stronger where endurance racing tends to break down, and to build the capacity to hold your form and your power deeper into the effort, so the back half costs you less than it used to.

Five weeks, two full body sessions a week. The work covers hinge, squat, push, pull and core, and targets what endurance hours leave under-built: the posterior chain that drives the hip, hips that open to finish the stride and hold an aero position without the lower back paying for it, single leg strength and pelvic control, a calf, Achilles and foot that return energy rather than absorb it, and a trunk that transfers force instead of leaking it. 

Each session follows a consistent format: a warm-up that primes exactly what follows, a main block of prime movers and accessories, and a cool-down that recovers what the session targeted. Sessions are laid out in a calendar inside the Onya app with full video demonstrations, coaching cues and stat tracking, so you always know what to do and can see yourself progressing.

Alongside the sessions you have a mobility snack to drop into any day, and a recovery mobility session for your easy days. Short, targeted, and there to keep you moving well and training without interruption.

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. 

Includes:

5 weeks of structured full body sessions, laid out in the Onya app calendar, moveable and repeatable to suit

Full video demonstrations and coaching cues

Stat tracking and auto-fill

A mobility snack and a recovery mobility session to use as needed

Habits and in-app messages

Access to the Onya Athlete Group

In-app messaging

This programme suits

Triathletes and endurance athletes who have completed L2 Foundations, or have solid structured strength experience and can already dumbbell squat, hinge and split squat with control

Athletes ready for more complex movements and heavier self-selected loads on the way to strength-focused training

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