Craig Alexander's Triathlon Trade Secrets

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1. MORE IS BETTER
What’s the key to a killer endurance base? Over-distance. For a 1500-metre swim you should swim 2-3 kilometres a session. That’s a 1km warm-up and a main set of 800m-2km, broken into intervals of 400m, 200m and 50m.

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MORE: Carve the water like Ky Hurst
2. PEDAL POWER
For power and acceleration on the bike, do a weights session on wheels by dropping your cadence to 60-75rpm as you knock out 5x5-minute hill climb repeats. Makes leg day look easy.

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3. GET AN ELVIS PELVIS

Great runners have strong hips. Hit single-leg exercises, like squats and step-ups, and hip bridges on a Swiss ball. They work the little muscles that attach to your pelvis. Elvis would've killed a 10 kay.

For even more of Craig's winning wisdom, be sure to get August's Men's Health – on sale July 14

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