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Pilates

Swim, bike and run Pilates for triathletes: a 25-minute class for the upper back and shoulder blades, the back and the front of the hips, trunk endurance, hips, calves and one-leg balance

A 25-minute Pilates class for an easy day or after an easy swim, touching all three sports at low load: upper-back rotation and shoulder-blade endurance for the swim, back-extension endurance and the front of the hips for the bike, and trunk endurance, side-lying hip work, calves and one-leg balance for the run. It ends with slow breathing on land, with no breath holds. It doesn't replace your swim, bike and run training or the two strength sessions a week that have the performance evidence. No trial has tested this class.

25 minBeginner20 movesWall, stepAbs · Back · Neck · Shoulders · Glutes · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and the upper back (swim)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoKeep the top arm low and in front if your shoulder feels looseHarder: Thoracic rotation
  4. Chin tuck10 × 5 s holds
    Beginner · Neck · 3D demoGlide your head back, chin levelEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Shoulder blades (swim)

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  2. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  3. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall first if your shoulder is sore or looseEasier: Dumbbell shoulder-blade punchHarder: Push-up

The back and the front of the hips (bike)

  1. Swan (Pilates swan dive)5
    Intermediate · Back, Glutes, Triceps · 3D demoA small lift; skip it if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk fluttersEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  3. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoTuck your tail under; pad the kneeHarder: Couch stretch

Trunk (all three)

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back stays downEasier: Dead bug heel tapsHarder: Forearm plank
  3. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearm and kneesHarder: Side plank

Hips (run)

  1. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoLift only as far as your pelvis stays stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)

Calves and one-leg balance (run)

  1. Single-leg calf raise from a step2 × 12 each leg
    Intermediate · Calves · 3D demoRise over the big toe, lower for 3 seconds; a hand on a railEasier: Slow calf raiseHarder: Single-leg pogo hops
  2. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee soft; eyes closed once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  3. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counterEasier: Single-leg standHarder: Single-leg Romanian deadlift

Breathe

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoNo holds: breathing practice belongs on landEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Once or twice a week on an easy day or after an easy swim; not in the hour before a key session or a race (our suggestion). Count it in your week's training.
  • Keep your two strength sessions a week: heavy strength training improved cycling and running economy in long-distance triathletes; this class doesn't replace it.
  • Breathe slowly on land only. Never practise breath-holding or over-breathing in the pool: it can cause a blackout underwater without warning.
  • If arching bothers your back after long rides, keep the swan and swimming small, or swap them for the bird dog.
  • With a loose or sore shoulder, do the scapular push-ups on a wall and keep the open book's top arm low; our Pilates for swimmers guide has more.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the swim, bike and run pilates for triathletes: a 25-minute class for the upper back and shoulder blades, the back and the front of the hips, trunk endurance, hips, calves and one-leg balance take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 15 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.