Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In



Video: 4 Strength Moves to Run Faster Off the Bike

Use these exercises to help build the strength for your post-T2 run.

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

Intro Offer
$2.49 / month*

  • World-class journalism from publications like Outside, Ski, Trail Runner, Climbing, and Backpacker.
  • Outside Watch – Award-winning adventure films, documentaries, and series.
  • Gaia GPS – Premium backcountry navigation app.
  • Trailforks – Discover trails around the globe.
  • Outside Learn – Expert-led online classes on climbing, cooking, skiing, fitness, and beyond.
Join O+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Running fast off the bike can be tough on wobbly legs. We’ve all been there—shuffling out of transition.

That’s why we asked Kathryn Taylor, USAT Level I certified coach and strength coach, for a few key exercises to incorporate into your strength routine to get more strength and speed out of T2. For members, we’re now demonstrating in the video below these four strength moves to help you run faster off the bike: lunges, step ups, broad jumps and burpees. Include these four moves two to three times per week.

RELATED: Strength Training for Triathletes

Video loading...


Purpose: Develop glute strength and full-body stability
Perform: With feet hip-width apart, step backward into a lunge letting the back knee lightly touch the ground. As you stand, focus on engaging your glute.

3 sets of 8-12 lunges per leg depending on weights


Purpose: Alternative to or progression from lunges (after you are able to perform regular lunges with good stability)
Perform: Use a box or wall 18-20 inches tall if you’re short and 20-24 inches if you’re taller. With one foot on the box, push through the heel while engaging the glute to step up. The knee should stay in line with the foot. If this is too challenging, lower the box height.

3 sets of 8-10 depending on weight

Broad Jumps

Purpose: Develop power in the hips
Perform: Standing with feet shoulder width apart, bring arms to chest height and simultaneously throw your arms back as you sit (in a squat-like position) and load the legs. Immediately swing the arms and jump both out and up while opening your hips. Focus on a soft landing back in starting position.

3 sets of 5-6; focus on trying to increase the distance you jump with the same soft landing each time.


Purpose: Develop full-body strength and aerobic conditioning
Perform: Stand straight, then crouch down to squat position and put your hands on the floor in front of you. Kick your feet back into a push-up position and drop your chest to ground. Return feet to the squat position as fast as possible and jump up. Stand up straight to fully open your hips at the top of the movement.

3 sets of 8-12