Triathlon combines swimming, cycling, and running demands. Each discipline creates specific tightness patterns. Combined training volume requires exceptional recovery. Triathletes need mobility work that addresses all three sports while managing total training load. Three sports. One body. Strategic recovery is essential. Get your personalized routine: Start your 14-day free trial Hip Flexor Priority Cycling and running both tighten hip flexors. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Shoulder Maintenance Swimming demands shoulder mobility. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 58 Hold onto your elbow behind your head for a gentle stretch. Thoracic Mobility All three sports benefit from thoracic freedom. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Calf and Ankle Running and cycling demand lower leg care. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Hip and Hamstring Posterior chain flexibility for all disciplines. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. Triathlon Recovery Protocol Discipline-specific stretching after each workout. Priority areas based on upcoming sessions. Recovery weeks include extra mobility work. Triathlete Mobility Programming simplmobility provides multi-sport routines. 2-3 minute sessions support triathlon training demands. Start Your Free Trial