Flywheel Training for Triathletes

Competitive triathletes are required to be strong across three disciplines, swimming, cycling, and running. This demands that their training be efficient, that they are able to achieve optimal results from the time they spend training for each leg of an event.

The kBox and the kPulley cater to these needs by providing multi-exercise devices that can provide general strengthening as well as sport-specific drills.


Triathletes are unique athletes in that they require the lower body strength of an Olympic cyclist, the endurance of a long-distance runner as well as the upper body strength of an elite swimmer.

Runners can suffer from overuse injuries that can occur with many kilometers pounding the pavement. The kBox and the kPulley offer low impact alternatives with the same strength and endurance advantages. The same benefit can be gained by swimmers during dry land flywheel training, avoiding such overuse injuries such as shoulder impingement, rotator cuff tendonitis, and bursitis.

Flywheel training provides a great option for strengthening the muscles of the rotator cuff, vital for swimming as well as training both heavy compound lifts for explosive leg strength and isolated muscle drills. The versatility of having a unit that is portable enough to travel between training and competition venues or simply to use at home makes the kBox an ideal training tool.

Swimming, biking, and running is the most effective training that a triathlete can do to get faster. But I believe effective – and low-risk – strength training can be a wonderful complement, and the flywheel devices from Exxentric provide that in a compact and comprehensive package.

Source: Jordan Rapp,

The compact size of the kBox makes it the perfect option to fit in an athlete’s home. Whether it be in a home gym or the living room, it provides an opportunity for extra strength training that can be done in between long sessions on the bike, the road, or in the pool.

The kBox and the kPulley can be used for general strength and conditioning training or rehabilitation as well as during pre-event warm-ups.

By incorporating flywheel training with the kBox and the kPulley to perform a small but significant amount of strength and conditioning, triathlete teams are able to complement their main training load and reap the benefits without placing further strain on their bodies.


The kBox and kPulley provide training units that can improve endurance and specifically core strength, a quality that is especially important in order to maintain correct posture on a bike, which can worsen when fatigued. It can target explosive speed for transitions and overtaking other competitors and help to improve the efficiency of movement and decrease fatigue.

Another well-known advantage of strength training is injury prevention, especially for joints and tendons that are prone to overuse injuries e.g. ankles and knees. By increasing the strength of the quadriceps, hamstrings, and calf muscles (gastrocnemius and soleus) the tendons are able to withstand the repetitive strain involved in training for and competing in endurance events.

Exercises can also be tailored to improve pelvic stability through glute activation which can correct leg alignment and running pattern.

Go back to applications for sports performance or contact us.

News blog

Latest news

Read all news