The Average Triathlete Kicks 30–40% Harder Than Needed — Here’s Why That’s Costing You

When it comes to triathlon swimming, many athletes believe that the harder they kick, the faster they go. The reality? Most triathletes are expending 30–40% more energy than necessary through their legs, especially in the first leg of the race. Open-water swimming is a delicate balance of efficiency, technique, and energy management — and overkicking can blow your legs out long before you reach the bike. Your legs aren’t just for the swim; they are crucial tools for maintaining form, balance, and propulsion throughout the race. Wasting them early reduces your efficiency, drains oxygen, and compromises your performance in the later stages of the triathlon.

The secret is learning to kick smarter, not harder. A slower, more controlled kick allows your legs to flow naturally behind you, generating propulsion without creating unnecessary drag or fatigue. This is especially important in open water, where waves, currents, and crowded conditions demand calm, efficient movements. By training your kick with a moderate tempo and controlled power, you conserve energy while still maintaining forward momentum. It’s not about eliminating the kick — it’s about using it strategically, so your legs remain fresh and ready for the bike and run.

To develop a more efficient kick, incorporate drills that focus on streamlined movement and timing rather than sheer power. Using a kickboard, fins, or even paddles can help you isolate specific aspects of your stroke while training the legs and arms in a balanced way. Paddles, in particular, allow you to increase strength and propulsion in your arms while reducing the temptation to overkick. This approach not only improves your overall swim technique but also teaches you to rely on your upper body more efficiently, letting your legs act as a support system rather than the primary engine.

Efficiency is the cornerstone of fast, sustainable swimming in triathlon. By kicking less aggressively and training your body to move fluidly through the water, you not only conserve energy but also maintain a rhythm that will carry you through the entire race. Remember: every stroke, every kick, and every movement in the water should be intentional. Master your kick, focus on technique, and you’ll be amazed at how much smoother and faster your open-water swims can become.