15-Minute TRX Run Strength Workout

The TRX Suspension System is an invaluable tool for triathletes because of its emphasis on single-leg training and stability—two things we multisporters need to prevent injury and improve athletically. TRX can be used practically anywhere to increase intensity in some exercises (mountain climbers, push-ups) or for assistance in others (single-leg squats) to create a full-body workout. The pre-season is a great time to put an emphasis on strength training and injury prevention, and then carry it through the rest of your year. Aim to do this routine 2-3 times per week.

1. TRX Hamstring Curl

10 reps/15 sec rest
-> Face the door on your back and lift up your hips.
-> Pull your knees over your hips while pressing your heels down.
-> Straighten legs to return, keeping hips up.
(Perform exercises 1 and 2 consecutively for 3 sets.)

2. TRX Hip Press

10 reps/15 sec rest
-> Face the door on your back with your knees over your hips.
-> Lift your hips up by pressing your heels down.
-> Lower hips to return.
(Perform exercises 1 and 2 consecutively for 3 sets.)

3. TRX Lunge

15 reps each leg/15 sec rest
-> Face away from the door with one foot in both foot cradles.
-> Push your suspended knee back until your front knee is at 90 degrees.
-> Press up to return.
(Repeat exercise 3 for 3 sets.)

4. TRX Single-Leg Squat

10 reps each leg/15 sec rest
-> Face the door and stand on one leg.
-> Lower your hips down and back.
-> Push up to return.
(Repeat exercise 4 for 2 sets.)

5. TRX Cycle Jump

20 reps
-> Face the door with your front and back leg bent at 90 degrees.
-> Jump up, simultaneously switching legs.
-> Drop back into start position, keeping the rear knee off the ground. (Perform exercises 5 and 6 consecutively for 2 sets.)

6. TRX Squat

30 reps
-> Face the door with your feet about shoulder-width apart.
-> Lower your hips down and back.
-> Stand up to return.
(Perform exercises 5 and 6 consecutively for 2 sets.)