Pick a load you can lift for 3 to 5 reps with good form, leaving 1 to 2 reps in reserve. This range builds neural strength with minimal muscle growth.

No. Strength work generally improves running economy and cycling power when sessions stay short.

Heavy lifting will optimize neural efficiency and force production, while bodyweight training emphasizes movement patterns and stability.

In triathlon training, heavy lifting which is lifting 85–95% of your one-rep max for one to five reps is known to enhance maximal strength and improve neuromuscular efficiency without increasing muscle size or creating a…