How should I train for a quadrathalon

For a quadrathlon, build a varied program around the four events in your race, and progress in planned blocks with recovery built in. The training structure below is a general template, not a quadrathlon-specific schedule.

1. Mix training modes: Include sport-specific practice alongside machines and dumbbells. Add social, outdoor activity—such as walking at least twice a week—to broaden your movement and keep training varied. 1
2. Vary your goals and fueling: Across training phases, include work for fat loss, strength, hypertrophy, and cardiovascular endurance, and vary calorie intake between higher and lower periods as appropriate to those goals. 2
3. Use build-and-recovery blocks: Progress volume or intensity for five weeks, deload in week six, then train hard for another five weeks before taking week twelve fully off; repeat the pattern. 3
4. Plan periodic breaks: Consider a full week off at the end of each quarter, or make it a lighter deload week if you prefer; regular breaks and varied movement can help reduce overuse. 4