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

Brands

Training

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

Unlock this article and more benefits with 25% off.

Already have an Outside Account? Sign in

Outside+ Logo

25% Off Outside+.
$4.99/month $3.75/month*

Get the one subscription to fuel all your adventures.

  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*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: 4 Strength Moves to Run Faster Off the Bike

Video loading...

Lunges

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

RELATED:Levitate (Lunge) Your Way To A Faster Bike And Run

Step-Ups

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

RELATED: This Stair Exercise Routine Was Made for Strength and Injury Prevention

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.

RELATED: Plyometrics for Faster Distance Running: An Overview

Burpees

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

RELATED: What Is Your Gym Age (And How Can You Grow Up)?