Stronger foundations for the rest of your traiing to build on

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. Your swim, bike and run build the engine. They don't build the force, single-leg strength and elastic capacity those demands rest on.

That is what this programme builds. More force into every stride and pedal stroke. Better economy, so your pace costs you less. A stronger drive through the water. A body robust enough to take the training and keep coming back, week after week. And your form held together late in a race, when power and pace usually slip away. It lays the foundations for heavier, more specific work too: the movements, sequencing and range that progressive triathlon strength training is built on.

Five weeks of structured sessions built around hinge, squat, push, pull and core, covering posterior chain, hip mobility and extension, frontal-plane pelvic control, concentric hip flexor strength, calf and Achilles loading for elastic return, single-leg strength and trunk control. Progressive, purposeful and specific to the sport, with loads a step up from Level 1.

Each session follows a consistent format: warm-up, targeted main block, cool-down. 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 are doing and can see how you are 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 Endurance 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 with some strength training experience who can already dumbbell squat and deadlift, training regularly across swim, bike and run

• Athletes who have completed Level 1 Foundations or equivalent and are ready to step up to slightly heavier loads and a little more complexity

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