HElp Center

We're often asked how to add more strength (kettlebell) workouts per week into your training plan. The answer depends on the time of year, as to how many strength workouts you are able to add to your plan. Please read below to see how many workouts you can add, and how to add them.

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HOW TO ADD STRENGTH WORKOUTS TO YOUR PLAN

The number of hours per week you've chosen to train will dictate whether you are automatically given kettlebell strength workouts in your plan or not.

If you currently don't have any strength workouts in your plan, you can add them via the following method:

1. Click "SCHEDULE"
2. Click one of the "+" symbols on a weekday you'd like to add strength, then scroll through the dropdown to the strength/mobility section.
3. Click any available strength sessions to add to your plan.
4. Click the "Update Training Plan" button to save your plan.
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‍DURING THE RACE SEASON

You can only add one kettlebell strength workout into your schedule during race season because more than one per week can negatively impact your endurance training.

During the race season, your body is already sustaining a tremendous amount of pounding from your swim, bike, and run training. Science shows that any more than one strength workout during the race season can slow or even halt your endurance progress, because your body simply can't recover from the extra burden.

The high level of endurance training during race season means the body is not able to properly rebuild from the strength sessions either, meaning the extra strength work will likely be futile and not lead to any gains.

Adding more than one strength session at this time also puts an athlete at risk for an over-training injury.
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Race season is not the time to try to build strength or add bulk!  ‍

The type of strength workouts we prescribe during the season are light and mobility focused; they're expressly designed to help your body move optimally to support the endurance training you're doing, to keep you healthy.

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IN THE OFF-SEASON

You are able to add up to three kettlebell strength sessions per week in the off-season.

‍The off-season is the ideal time to build strength!  

‍The pounding from your endurance training is significantly diminished, meaning the body is in prime shape to recover from strength sessions and allow you to build strength.

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