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114
Workout

More endurance

~48 min.
~576 kcal
⁉️ Comments

“More endurance” is a training program for triathlonists, focusing on the development of the general physical endurance necessary for the successful completion of all three disciplines of the triathlon. The program includes cardio training, interval exercises and specialized swimming, bicycle and running. The main attention is paid to increased aerobic and anaerobic endurance, as well as improving transitions between distances. Join the "more endurance" program to become a more hardy triathlet and improve your results in competitions.

Main exercises
Round 1
Pull with hip rotation
4
Level: 1
R1
10
Pull with hip rotation
4
Level: 1
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Archer pull
3
Level: 1
10
Press - L Adduction
6
Level: 2
6
Crunch
5
Level: 1
12
Hip and lower leg flexion (alternating)
4
Level: 2
8
Round 2
Pull with hip rotation
4
Level: 1
R1
10
Pull with hip rotation
4
Level: 1
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Archer pull
3
Level: 1
10
Press - L Adduction
6
Level: 2
6
Crunch
5
Level: 1
12
Hip and lower leg flexion (alternating)
4
Level: 2
8
Round 3
Pull with hip rotation
4
Level: 1
R1
10
Pull with hip rotation
4
Level: 1
R2
10
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Archer pull
3
Level: 1
10
Press - L Adduction
6
Level: 2
6
Crunch
5
Level: 1
12
Hip and lower leg flexion (alternating)
4
Level: 2
8
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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