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Cool down exercises and triathletes are in a love-hate relationship. We know we’d benefit from doing them, but who really has the time? While they can seem such a nuisance, we’re going to try to convince you otherwise! The cool down is an important part of any training session—let’s learn how to do one to maximize your recovery!

What Is a Cool Down?

Cooling down is kind of the opposite of warming up. Paradoxically, they contain a lot of the same elements (just in reverse!). The goal of a cool down is to provide a gradual transition from relatively higher intensity exercise back to a state of rest and recuperation. 

The results of training (elevated heart rate, tense muscles, lactic acid accumulation) can (and indeed are supposed to) be taxing on the body and on the mind. Training is a shock to the body, and it’s that shock that stimulates adaptation. But going immediately from that stressful disposition to one that is more regulated and “normal” is, in itself, an unnecessary carryover.

Benefits of a Cool Down for Triathletes

Performing a cool down post-triathlon training can be tremendously beneficial. Instead of adding insult to injury (almost literally!) by going straight from a ramped-up state to sitting on the couch, sitting back at your desk, getting in the car, or any such other sedentary activity, we give the body a chance to unwind, and mitigate long-term tightness, imbalance, and stress.

Some other benefits you can expect after implementing cool down exercises post-training:

• Improved flexibility
• Less muscle soreness
• Fewer injuries long-term
• More relaxed state of mind post-training
• Faster recovery between workouts

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Structure of a Cool Down

A cool down should look like a warm up, but instead of incremental increases in activity to get you ready to perform, there should be incremental decreases in activity to help your body recover. The goal is to slowly bring your heart rate, breathing, and muscle activity back to baseline levels. Here’s how to structure an effective cool down:

• Start with a lighter version of what you just finished doing; whether it’s swimming, cycling, or running, slow it down to a slow, easy pace for anywhere between 5 and 10 minutes.
• Progress to some dynamic stretches that work your body in ways similar to your training session. Use this as an opportunity to open up your body. Work through any new tension you’ve created and release it.
• Finally, finish with static stretching. Longer holds at your end range to induce a deep sense of relaxation and recovery. This is a great way to close out your training to get on with some post-workout nutrition and the rest of your day.

Best Cool Down Exercises for Triathletes

Enough talking—let’s actually do it! Here’s a universal cool down routine that you can do no matter what kind of training session you’re doing. Whether it’s swimming, cycling, running, or strength training, the movements listed below give the body a global overview to help optimize recovery, keep you feeling good, and prevent long-term injury.

Triathlete Cool Down Exercises

Perform these after a gradual decrease of aerobic activity; 5-10 minutes of swimming, cycling or running. Don’t feel the need to do all of these every time, but instead pick and choose what feels right. This goes for the cool down in general—replace the movements below with ones that feel right for you and/or are more beneficial to your training session!

Trunk Rotations

• From a standing position, loosely sway your arms side to side, causing the trunk to rotate right and left. Keep the body relaxed and free. Perform for 30-45 seconds.

Hamstring Sweeps

• Stagger your stand and keep your front leg straight while bending the back knee. Perform a sweeping motion with your arms, starting from behind you and swinging forwards. Come back up to standing, switch legs and repeat. Perform for 30-45 seconds.

Dynamic Leg Swings

• From standing, support yourself with a wall, bench or other structure (broomstick pictured). Swing one leg back and forth, stretching the hamstrings when your leg goes forward, and stretching the hip flexors when it goes backwards. Perform for 30-45 seconds.

Butt Kicks

• From standing, bring one heel up towards your bum. Lower your leg and immediately switch to the opposing leg, performing the same action. Repeat back and forth for 30-45 seconds.

Dynamic Hip Circles

• From standing, perform circles with your hips—for the first half, perform circles in one direction, in the second half, the other direction. Perform for 30-45 seconds.

Chest Stretch w/Wall

• Find a wall, tree, or pole. Straighten one arm and bring it up to shoulder height. Place your palm against the structure and then turn your body away from it (pictured). Hold for 30-45 seconds on each side.

Low Lunge Lean

• Get into a low lunge position, then raise one arm overhead and lean to the opposite side of your back leg (pictured). Hold this position on each side for 30-45 seconds.

90/90 Stretch

• Place both legs at 90°. Lean towards the front knee and hold for 30-45 seconds. Switch legs and repeat on the other side.

Take Your Triathlon Training to the Next Level

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Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist