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Credit: Koros
Strength training often falls between “must do” and “don’t have time” for endurance athletes, but according to CoreOS athlete Alex Yee, it can make a measurable difference in performance.
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The Olympic champion recently shared details of her gym routine, explaining how carefully planned strength sessions support her races in all three triathlon disciplines.
Despite training more than 20 hours a week, Yee still dedicates time to the gym, usually scheduling strength training Sessions on Mondays and Wednesdays, with plyometric drills and technique work on other days.
Credit: Koros
And their goal is not just to build muscle, but to improve efficiency in swimming, biking and running.
“Everything we do always comes back to the same question: Will this make me a better triathlete?” Yee explains.
Even if you’re not planning on becoming the next triathlon Olympic champion, the benefits of strength work are especially evident for endurance athletes, including runners.
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Yi focuses on developing lower leg strength, core stability and all factors related to explosive power improved running economy And the risk of injury is reduced.
Data from his training between the London and Valencia marathons, which he ran in 2:11:08 and 2:06:38 respectively, suggested that the additional strength work contributed to measurable performance improvements.
Small details, big performance gains
Yee’s program includes a mix of plyometric exercisesSingle-leg strength work and core stability drills are designed to translate directly into endurance performance.
Movements he uses include slant-board calf isometric holds, lateral medicine-ball bounds, and box-to-box jumps, all aimed at improving rapid ground contact and explosive power.
Alex Yee demonstrating a barbell rollout. Credit: Koros
traditional strength exercises such as Bulgarian Split Squatssitting calf raisesAnd glute-hamstring raises help build flexibility in the main running muscles.
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Upper body work also plays a role, while the single-arm cable pulldown targets the muscles used in the swimming stroke. barbell rollout Strengthen the core stability required in all three subjects.
Why shouldn’t endurance athletes skip the gym?
For Yee, the biggest learning is that strength training is not optional once athletes reach a certain level of fitness.
“As you get faster and fitter, your form, efficiency and mechanics become essential,” he says. “If you want to continue to grow, strength training should be an important component.”
This principle applies just as much to runners as it does to triathletes. By improving strength, stiffness, and stability, targeted strength work can help endurance athletes run more efficiently and stay injury-free over longer training cycles.
Yee’s message of continuity and attention to detail matters. Even small improvements in strength can translate into meaningful gains on race day.
