Cookie Consent

By clicking “Accept”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. View our Privacy Policy for more information.

Triathlon Strength Core Training Routine

Taren Gesell

This triathlon strength training core routine is something I use 1-3 times per week, and have done so for the past three years.  I got started on this core strength routine when Steve, one of my physiotherapists from Pure Lifestyle in Winnipeg, was taking care of me during my 27kms Lac du Bonnet marathon swim in 2013.

This routine is fantastic for triathletes and other endurance athletes to progressively build up their core strength without spending hours and hours doing so.

Steve recommended performing the following routine three times per week, starting by going through the routine once through with 10 seconds in each position.  As triathletes become stronger and 10 seconds feel easier they should increase the time spent in each position to 15-20-25-30 seconds each.


  1. Plank
  2. Up-up / down-down starting with right arm
  3. Up-up / down-down starting with left arm
  4. Hand extensions
  5. Side plank one side
  6. Side plank other side
  7. Side plank with leg lifts one side
  8. Side plank with leg lifts other side
  9. Side plank one side
  10. Side plank other side
  11. V-Sit
  12. V-sit twists done slowly
  13. V-sit twists done quickly
  14. Hip Bridge
  15. Hip bridge with leg lifts of one leg
  16. Hip bridge with leg lifts of other leg

Video Demonstration

Written on:


Table of contents

Get a free triathlon training plan
Sign up, free
Taren Gesell
Taren Gesell

"Triathlon Taren" Gesell is founder of MOTTIV and one of the world's top experts on helping adults become endurance athletes later in life. Best known for his YouTube channel and podcast, Taren is the author of the Triathlon Foundations series of books and has been published featured in endurance publications around the world.

With Mottiv, you're ready

The only app with personalized training plans designed specifically for real people who want to accomplish something amazing in endurance sports.

Try free now

Train for FREE, $0/month.