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
Sean's profile
Written by
Sean Klein
Published on
04/04/22
Last updated
02/05/22
In This Resource
  • How Should A Triathlete Train Their Core For Triathlon?
  • 1. Build A Well Rounded Core
  • 2. Focus On Specificity
  • 3. Pre Or Post Sport Specific Training
  • The 12 Most Effective Core Exercises for Triathletes
  • Sample Core Workout Training For Triathletes
  • More Exercises For Triathletes
  • Why Is Core Stability Important For Triathletes?

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

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

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.

Thanks for reading. If you enjoyed this resource you can find more below, or try our Programme.

Sean Klein

Sean Klein's Signature

Build Foundational Strength.
Without The Planning.

By learning from your training experience, past workouts and available equipment, Programme builds your most optimal workout plan that adapts to your progress.