Strength training is no longer optional for endurance athletes. The latest umbrella review by Ramos-Campo et al. (2025) shows how heavy resistance and plyometric training significantly improve running economy and overall performance in triathlon and endurance sports.
This article is based on the umbrella review by Ramos‑Campo et al. (2025) and reflects my own understanding of its findings. The summary is written in my words and offers my interpretation, not an official reproduction of the original publication. While I strive for accuracy, please consult the original paper for full details.
Ramos‑Campo, D. J., Andreu‑Caravaca, L., Clemente‑Suárez, V. J., & Rubio‑Arias, J. Á. (2025). The effect of strength training on endurance performance determinants in middle‑ and long‑distance endurance athletes: An umbrella review of systematic reviews and meta‑analysi. Journal of Strength and Conditioning Research, 39(4), 492–506. available at: https://doi.org/10.1519/JSC.0000000000005056
Table of Contents
What the Review Looked At
Ramos-Campo and colleagues analyzed existing high-quality reviews that investigated the impact of various strength training methods on endurance athletes. The focus was on key determinants of endurance performance such as:
- Running economy
- Time trial performance
- VO₂max and lactate threshold
- Neuromuscular adaptations
By pooling the evidence, the review offers a broad and reliable perspective across different endurance disciplines, including triathlon.
Key Findings
1. Neural Adaptations Trump Hypertrophy
Heavy resistance training with low repetitions and long rest intervals (e.g., squats, deadlifts, leg press, weighted lunges) improves neural efficiency and motor unit recruitment. This leads to better force production and movement economy without adding excessive muscle mass – a crucial aspect for triathletes who aim to stay lean and efficient.
2. The Power of Explosive Work
Plyometric and explosive exercises (e.g., squat jumps, box jumps, Olympic lifts) consistently enhance running economy and performance metrics. Importantly, they do so without negatively affecting VO₂max – making them highly suitable for middle- and long-distance athletes.
3. Integration is Everything
The combination of strength and endurance training requires careful planning. Sessions should be separated by adequate recovery – for example, at least 6–8 hours between a heavy lift and an endurance session, or ideally 24 hours if both are high-intensity. Alternatively, sessions can be placed on separate days.
Another option is to use training blocks: dedicated 2–6 week periods with a primary focus (e.g., a block of heavy strength work in the off-season, followed by an endurance-volume block closer to race preparation). This structure reduces interference effects and ensures that gains from one modality carry over effectively into the next.
Study Quality
This umbrella review represents one of the highest levels of evidence, as it synthesizes data from multiple meta-analyses and systematic reviews. Its strengths include the broad scope, consistent findings across endurance sports, and strong emphasis on neural adaptations.
However, limitations remain:
- The included studies vary in quality and design, leading to some heterogeneity.
- Many data points come from running or cycling, with fewer directly from triathletes.
- Practical details like exact load progressions or periodization models are still not conclusively defined.
Overall, the study provides robust evidence that supports integrating strength training into endurance programs – though athletes and coaches must still adapt the details to individual contexts.
What This Means for Triathletes
For triathletes, strength training is not just an optional supplement – it can directly enhance race performance. Improved running economy means you spend less energy at the same pace. Better neuromuscular efficiency can stabilize technique in the late stages of a race. And explosive strength contributes to resilience on the bike and efficiency in the run.
The key is specificity:
- Prioritize heavy lifts (squats, deadlifts, leg press, weighted lunges).
- Add plyometric drills focusing on speed and reactivity (squat jumps, box jumps, Olympic lifts).
- Integrate sessions smartly, with recovery windows or periodized blocks.
Conclusion
The 2025 umbrella review confirms what many coaches have long observed: strength training, when structured correctly, significantly contributes to endurance performance. It enhances running economy, improves time trial outcomes, and supports the physiological efficiency needed for long races. For triathletes, this means that a well-planned strength program is not a distraction from endurance work – but rather an essential component on the road to peak performance.
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