Build Strength, Train Heavy and Stay consistent

As an endurance athlete, your goal isn’t size — it’s strength, stability, and stamina. Whether you’re chasing a personal best or grinding through a multi-hour event intentional training matter more than mass.

How to Build Strength for Endurance:

1. Lift heavy, low reps, full recovery

This isn’t bodybuilding. Train your nervous system, not your muscles, to improve power output and fatigue resistance.

• 3–5 reps per set

• 3–5 sets

• 2–4 minutes rest

  → The goal is neural adaptation, not muscle growth.

2. Prioritise compound lifts

Focus on:

• Deadlifts (use a Kettle bell or hex bar if available)

• Squats - (warm up properly),

• A variety of compound press movements

•  Chin-ups

• Glute Bridges

These movements improve posture, increase strength for everyday dynamic movement, running, swimming and cycling , and support more efficient, controlled movement.

3. Avoid the 8–12 rep range

That range is ideal for hypertrophy. To build lean strength, target 85-95% of yor 1 rep max and stick to under 6 reps per set. This helps maintain weight while increasing power output.

4. Train 1–2 times per week in-season

Stay consistent, not excessive. Strength training should support your performance, not drain it. This is especially important during peak running or triathlon training blocks.

5. Combine it with running, cycling and mobility work

Raw strength means little if it doesn’t transfer to your bike or run. Practice your aero position incrementally, and pair strength with core and mobility work to stay efficient and injury-resistant.

6. Fuel with precision

Refuel with high-quality protein like Form complete plant protein, not empty calories. Post-lift, prioritise clean protein sources or natural Veloforte protein bars. Match your intake to the demand of the session, day and training cycle.