STRENGTH

Swim stronger. Ride longer. Run faster. Terrier Strength is specifically designed to help triathletes build the power, durability, and resilience needed to perform their best on race day. Our strength sessions focus on improving core stability, functional movement, mobility, and total-body strength so you can handle more training, recover better, and reduce your risk of injury. Whether you're preparing for your first sprint triathlon or chasing a personal best at an Ironman, Terrier Strength helps turn fitness into performance. Stronger athletes are faster athletes, and a little strength work today can pay off big when the race gets tough.

SET YOUR TERRIER STRENGTH (TST)

First things first, let's establish your baseline fitness. This test will allow us to accurately set your training zones helping you train effectively while staying healthy and injury-free.

How It Works
Before taking the test:

Be well rested and ready to perform your best.
Be injury-free.
Have clearance from your physician to participate in vigorous exercise.
Wear proper swim gear and well-fitting glasses.

The main set is 4 exercises; squats, push ups, lunges, and plank and will help determine your strength baseline. To track your progress, we'll repeat this test every 6–8 weeks to measure fitness gains. Record in the chart below:

Total squats in :60
Total push up in :60
Total lunge in :60 (count total both legs)
Total time holding a plank

Warm - 10:00
Walk, jog, cycle...do someting to get your HR up a bit.

Prime - Do 1 set of :30 each exercise
Do each exercise slow and easy to activate muscles and movement.
:30 squat / :30 rest
:30 push up / :30 rest
:30 alt lunge / :30 rest
:30 plank

Rest - 2:00
Chill, relax and get ready.

TST Test - Squats, Push Ups, Lunges, Plank

:60 max number of squats / :60 rest
:60 max number of push ups / :60 rest
:60 max number of alternating lunges / :60 rest
max time of plank! Done!

Cool Down (5 Minutes)

Light stretching and enjoy a bevy.

Congratulations! Your results will be used to establish your baseline and guide your future workouts.

STRENGTH

SET YOUR TERRIER STRENGTH (TST)

First things first, let's establish your baseline fitness. This test will allow us to accurately set your training zones helping you train effectively while staying healthy and injury-free. How It Works Before taking the test:

Be well rested and ready to perform your best.

Be injury-free.

Have clearance from your physician to participate in vigorous exercise.

Wear proper swim gear and well-fitting glasses.

The main set is 4 exercises; squats, push ups, lunges, and plank and will help determine your strength baseline. To track your progress, we'll repeat this test every 6–8 weeks to measure fitness gains. Record in the chart below:

Total squats in :60

Total push up in :60

Total lunge in :60 (count total both legs)

Total time holding a plank

:60 max number of squats / :60 rest

:60 max number of push ups / :60 rest

:60 max number of alternating lunges / :60 rest

max time of plank! Done!

Cool Down (5 Minutes)

​Light stretching and enjoy a bevy.

Congratulations! Your results will be used to establish your baseline and guide your future workouts.

First things first, let's establish your baseline fitness. This test will allow us to accurately set your training zones helping you train effectively while staying healthy and injury-free.

How It Works
Before taking the test:

Light stretching and enjoy a bevy.