The 12 Most Effective Core Exercises for Triathletes (plus core workout)

If you're a triathlete, you know how important the core is to your sport. This article will provide different types of core exercises including one I created just for triathletes. We also include a triathlon core workout for you to try.

6 min read

Triathlon can be a very challenging sport to train for, with three disciplines that are difficult enough on there own, adding them together can make building a schedule very hard. Thats why we’ve tried to simplify core work needed for triathletes by providing the 12 most effective core exercises for triathletes. Let’s have a look at the exercises and a sample workout you can try today.

How Should A Triathlete Train Their Core For Triathlon?

1. Build A Well Rounded Core

Triathletes don’t need an extremely strong core or need to be particularly strong in a particular movement pattern that involves the core. That being said, every athlete should have a great base level of well rounded core strength and this is what triathletes should focus on.

2. Focus On Specificity

Triathletes already have three different disciplines to master, meaning by far the bulk of their training should be sport specific (running, cycling, swimming). Strength and core training, while important, should maybe be done 1-2 times per week and not to the intensity that it takes away from sport specific training.

3. Pre Or Post Sport Specific Training

Adding in a core circuit like the one provided below after sport specific training can be a great way to add in enough volume for the desired adaptation without taking away from valuable sport specific time.

The 12 Most Effective Core Exercises for Triathletes

Pallof Press

Core
Trunk
Resisting Rotation

Long Lever Plank

Core
Trunk
Anterior Core

Landmine Full Contact Twist

Core
Full Body
Rotation

Double DB Farmers March

Core
Trunk
Resisting Rotation

Bear Crawl

Core
Trunk
Resisting Rotation

Banded Deadbug Pulses

Core
Trunk
Anterior Core

Cross Chop

Core
Trunk
Rotation

Hanging Knee Tuck Hold

Core
Trunk
Anterior Core

KB Front Rack Carry

Core
Full Body
Resisting Rotation

KB Lowering on Bench

Core
Trunk
Anterior Core

Mountain Climbers

Core
Trunk
Anterior Core

Superman Hold

Core
Trunk
Lumbar Stability

Sample Core Workout Training For Triathletes

Complete 3 rounds

1. Pallof Press

Complete 8 repetitions

2. KB Front Rack Carry

Move for 10 meters

3. Cross Chop

Complete 6 repetitions

More Exercises For Triathletes

Goblet Squat

Primary
Lower Body
Squat

Landmine Deadlift

Primary
Lower Body
Hinge

Half Kneeling KB Press

Secondary
Upper Body
Vertical Press

Why Is Core Stability Important For Triathletes?

It's because your core is critical for running, swimming and biking efficiently. Without an effective and well-trained core, you will not be able to maximize your swimming speed, run faster or bike more efficiently.