Updated July 10, 2025 02:16PM
Day 5: Base Building Strength Workout for Triathletes
This 30-minute strength workout from Coach Erin Carson works on hip mobility, and building a solid foundation for healthy, fast season.
Building hip mobility will help you swim, bike, and run more efficiently and powerfully. Translation: Extra speed and endurance. Pair that with the strength-building moves in this 30-minute base building strength workout, and you’ll be on your way to setting an excellent foundation for a healthy, fast year.
The Base Building Strength Workout
Watch videos of each element of this workout–for free!–on Carson’s app here. Download, login, go to Programs → Triathlete 30-Day Strength → Week/Workout 1. (And be prepared for a world champion or two to lead you through the moves!)
Warm Up
Foam roll your lower legs, 1 minute on each side. Then move on to the backs of your hips, for 1 minute on each side. And roll out the middle of your back from your neck to the bottom of your ribs for 1 minute.
Main Set
Do each exercise just using your bodyweight unless otherwise noted:
2 x 8 reps on each side:
Lateral lunge to balancing on a single leg
Lateral lunge to a chest twist
Transverse lunge with a reach to your knee
Single leg Superman
1×15 reps:
Counterbalance squat and reach (with moderate weight if you’d like)
2×15 reps:
Squat and row (with moderate weight if you’d like)
2×10 reps on each side:
Lateral gliding
2×8 reps on each side:
Goblet squat with rotation (with moderate weight if you’d like)
2×15 reps:
Box squat into shoulder press (with moderate weight if you’d like)
3×8 reps:
Low hamstring curl (using an exercise ball)
2×30 seconds on each side:
Side plank