4.9 Stars from 761 reviews

Premium Strength and Conditioning Plans

Strength training plans designed for triathletes, runners, cyclists and duathletes.


What really separates MyProCoach from the rest is how the coaches are there to help you along your fitness journey. I really can’t say enough about MyProCoach! They will be my coach for life!

Image of Phil

Head Coach & Founder: Phil Mosley

Why Use Our Strength Training Plans?


Flexible, structured strength training for any level

Created by Kriss Hendy, these plans are designed to complement MyProCoach training plans. They are structured to support your endurance training by improving your stability, range of motion, strength and power.

The world's best training app

We use TrainingPeaks to deliver measurable strength training alongside your endurance workouts.

Certified coach support (rated 4.9/5)

On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have via email!

As featured on...

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220 triathlon

Strength and Conditioning Plans with Free Coach Support


1. Choose your 12-week progressive strength training plan!

Select from beginner, intermediate or advanced. Progress through the levels or use your plan multiple times.

2. Activate your free TrainingPeaks™️ account

A flexible calendar, targeted training zones, trackable progress and so much more – on any device.

3. Get your online plan and start ticking off sessions!

Keep motivated with any of your training questions answered quickly by our team of certified coaches!

4.9 Stars from 761 reviews

About the authors

Phil Mosley is a well known triathlon coach with over 20 years of experience. He has featured in numerous sports publications, such as 220 Triathlon and Runners World.

Kriss Hendy is a world-leading strength and conditioning coach, specializing in endurance athletes. He has worked with many professional athletes, including multiple IRONMAN winners Suzie Cheetham and Tim Van Berkel.

Our Premium Strength and Conditioning 12-Week Plans

We use TrainingPeaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, TrainingPeaks is an online calendar that lets you record, track and analyze your training sessions. 

You can load your strength plan onto your calendar as a standalone program, or alongside your endurance training plan.

We want to provide an affordable and effective training solution, including email coach support for any questions you may have.

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.

As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.

Advanced Plan

Perfect if you’re already experienced in free-weight training and you’re looking to further increase your mobility, balance, and strength

Designed to perform in a ‘gym environment’ taking you from the primary compound barbell and free weight exercises into confidently working with more complexity, speed, power & intensity.

Equipment needed includes free-weights, bench, resistance bands, cable multigym and a Swiss-ball.

Intermediate Plan

The Intermediate-level program is designed for those with some experience of strength training, who are looking to further improve their mobility, balance and strength for endurance.

Progress from foundational free weight training to confidently working with more complexity, speed, power, and intensity. Gain the confidence to train with free weights for results to improve performance.

Exercise from home (or in the gym), with only resistance bands, free-weights and a Swiss-ball needed.

Beginner Plan

Ideal for if you are new to strength training or returning after a break.

Progress from bodyweight training through to confidently working with free weights.

Exercise from home (or in the gym), with resistance bands and bodyweight.


Visit the MyProCoach Help Center for further guidance and to contact our Certified coaching team.

Certainly! All our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine.

If you opt for TrainingPeaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days. We give a few recommendations on how to best do this in our help center.


Ideal for those new to strength training or returning after a break.
3 x 30-minute sessions per week
Click button above to be redirected to the TrainingPeaks online store
Ideal if you have some experience and are looking to progress.
3 x 30-minute sessions per week
Click button above to be redirected to the TrainingPeaks online store
Perfect if you're experienced in the gym and currently strength training.
3 x 30-minute sessions per week
Click button above to be redirected to the TrainingPeaks online store
4.9 Stars from 761 reviews

Kickstart Your Training Today!

Choose your premium training plan, download the TrainingPeaks app and start ticking off sessions!

Planning Your Off-Season

You can start our Off-Season (Fitness Maintenance) plans anytime you like.

They’re designed to help you maintain a good level of fitness when you’re not specifically targeting an event, such as, during the off-season, or anytime you’re taking a break from racing.

Planning For Your Event

For the best outcome, input the date for your “A” target race and the tool will default to a plan that will fill that gap nicely. If you want, you can then adjust the plan length to start it on a different day.

Note that you can still work in other, smaller races during your plan too!

The longer plans start easier and progress more gradually. This has a bearing on the difficulty level you choose. For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left there’s not as much opportunity to build up slowly.
Short Medium Long
4-12 weeks
14-24 weeks
27+ weeks
Required fitness level
Training phases
Fitness tests
Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness.
Approx. age
Under 40
Over 40
Recovery weeks
Every 4 weeks
Every 3 weeks
Strength sessions
1-2 per week
2 per week
1-2 per week
Likely goal
Train for event
Train for event
Maintain fitness
This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. You should also note your current fitness levels and how many times you have done this event before.
Little to none
1-3 years
3+ years
Time to train
Likely goal
To finish
At least top half
All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below.
$24 to $159 per plan
From $24 per mth
Flexible, structured training
TrainingPeaks training app
Coaching videos, articles & FAQs
Email coach support

During plan only

Swap freely between all 900+ plans
Help setting up your training zones
Coach fortnightly engagement check
Discounted TrainingPeaks Premium (optional)
30-day moneyback guarantee
We're Sorry To See You Go!

Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). Your subscription will still continue until the end of your current billing cycle (your “next payment date”) and there is nothing else you need to do.

Don’t worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. Also, if any payments happen to come out before we cancel your subscription, we’ll simply refund them.