A Triathlete with All-World Athlete Gold Status, Courtney Home is tenacious and passionate, with impressive career achievements and solid aspirations to take her sport to the next level.

We asked Courtney what a day in the gym/training looks like for her, and she sat down to show us what it takes to get to the top.


Courtney: My training is done up on a program called ‘training peaks’. My coach uploads the sessions into training peaks so my week is structured from there.


AM Gym/Rehab | PM Swimming

Tuesday (Triple session)

AM Ride | AM Gym/Rehab | PM Running


AM Swimming | PM Gym/Rehab


Thursday (Triple Session)

AM Ride | AM Gym/Rehab | PM Running


AM Open Water swim with TZERO crew | PM Recovery Night


Swimming and a long ride or a long Run


Long ride/run day usually +5 hours or if it’s a long run day I will add on another 2 hours.
Weekends always vary depending on which build I’m in and how far through the training block I am.



When in rehab I use a lot of bands that are different resistances – all of the band work is focused on Glute activation, strengthening my lower core and focusing on building strength around my hips

  • Back squats
  • Front Squats
  • Weighted walking lunges
  • Dead lifts
  • Single leg dead lifts
  • Clean and jerks
  • Snatches
  • Strict Pull ups
  • Toes to bar
  • 10-15 mins of Core
  • Burpees
  • Box jumps

See more of Courtney’s everyday training on her Instagram.

Train like Courtney with our HFP Elevate range.