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Compex Triathlon Training Program

Take your Triathlon Training to the next level by incorporating Compex! Our programs can help you from start to finish in your quest for greatness.
New to muscle stim? Explore our "What is Muscle Stimulation?" section.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
             
Endurance (L:1*)
Endurance (Level 1*)
Post Swim
Deltoids
(Log your last max contraction level reached)
  Post Cycling
Quads
(Log your last max contraction level reached)
  Post Run
Glutes
(Log your last max contraction level reached)
   
COMPETITION RECOVERY
COMPETITION RECOVERY
Post Endurance
Deltoids
  Post Endurance
Quads
  Post Endurance
Quads
Post Cycling
Quads
Post Running
Calves
Week 2
Week 2
             
Resistance (L:1*)
Resistance (Level 1*)
Post Swim
Deltoids
Increase intensity level 10% higher from week 1
  Post Cycling
Quads
Increase intensity level 10% higher from week 1
  Post Run
Glutes
Increase intensity level 10% higher from week 1
   
COMPETITION RECOVERY
COMPETITION RECOVERY
Post Resistance
Deltoids
  Post Resistance
Quads
  Post Resistance
Glutes
Post Cycling
Quads
Post Running
Calves
Week 3
Week 3
             
Resistance (L:2)
Resistance (Level 2)
Post Swim
Deltoids
Increase intensity level 10% higher from week 2
  Post Cycling
Quads
Increase intensity level 10% higher from week 2
  Post Run
Glutes
Increase intensity level 10% higher from week 2
   
COMPETITION RECOVERY
COMPETITION RECOVERY
Post Resistance
Deltoids
  Post Resistance
Quads
  Post Resistance
Glutes
Post Cycling
Quads
Post Running
Calves
Week 4
Week 4
             
Resistance (L:2)
Resistance (Level 2)
Post Swim
Deltoids
Increase intensity level 10% higher from week 3
  Post Cycling
Quads
Increase intensity level 10% higher from week 3
  Post Run
Glutes
Increase intensity level 10% higher from week 3
   
COMPETITION RECOVERY
COMPETITION RECOVERY
Post Resistance
Deltoids
  Post Resistance
Quads
  Post Resistance
Glutes
Post Cycling
Quads
Post Running
Calves

*To achieve the best results with this program, log your numbers after each session. Increase levels and intensity as necessary based on your current fitness. Level 1 is tailored for a newer athlete while the higher levels (5 on wired, 3 on wireless) should be reserved for an experienced athlete who has a solid base layer of overall fitness.

Note: Depending on how high you go with the intensity, it is very likely that you will experience DOMS (Delayed Onset Muscle Soreness). This is completely normal as you are going to be using muscle tissue that you have not been able to use previously. Drink plenty of water and refer to our recovery programs to help you through this adjustment.

Precaution: Do not use the device in water or a humid atmosphere (Pool, sauna, hydrotherapy, etc)

Step-by-Step for Strength Training/Active Recovery

The Endurance program targets slow twitch fibers (type 1)

The Resistance program targets both slow and fast twitch fibers (type 1 & 2)

Compex Deltoid Electrode Placement

Compex Deltoid Placement: Stationary

  1. Apply the electrodes to your Deltoids as seen in the image and video. Do this on both arms.
  2. Apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand.
  3. Turn on your electric muscle stimulator device.
  4. Select Endurance program Week 1 and Resistance Program Week 2.
  5. Select the Body Part (Deltoids).
  6. Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
  7. Press Start
  8. On the wired devices, press the “i” button below the power button. This will allow you to increase intensity on the channels simultaneously. On wireless, the channels will all move up in intensity together unless the circular buttons are pushed individually.
  9. During the contraction, increase the level as high as it is comfortable. You will find that you can increase the level throughout the session. This is encouraged. The goal level for day 1 is 30-50.
  10. After the contraction you will feel a pulsing sensation, as you increase your level, increase the power during these rest periods.
  11. Let the program run its course until contractions have stopped.

Compex Deltoid Placement: Dynamic

  1. Apply the electrodes to your Deltoid Muscles as you have done for your static placement. Follow the exact same instructions as static (Week 1-2)
  2. Make sure you are sitting down and Press Start
  3. For the wired devices, press the “i” button below the power button. This will allow you to simultaneously level up on the channels by using any of the channel buttons. Get to a level that is slightly uncomfortable or a “7 out of 10” on intensity.
  4. Do the first 4 contractions static. On the 5th session during the contraction, try to do 5 -7 front arm raises. (This is going to feel uncomfortable initially, so take your time). You can do this seated or standing.
  5. Do 4-5 sets like this. Then sit down and do the contractions seated while increasing intensity each time. When seated, push your comfort level. The higher you go the better the result as you are able to activate more muscle fibers.
  6. As you progress, work to do more sets of arm raises at higher levels. Work to do 5-10 sets of arm raises during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help significantly in increasing your strength output.
  7. Let the program run its course until contractions have stopped

Compex Deltoid Placement: Recovery

  1. Apply the electrodes to your Deltoids as seen in the image and video. Do this on both shoulders.
  2. For the wired devices, apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand. For the wireless, apply one puck on the 2x4 with the connecting puck attached to the 2x2.
  3. Turn on your electric muscle stimulator device.
  4. Select the desired Recovery Program.
  5. Select the Body Part (Deltoids).
  6. Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
  7. Press Start
  8. While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.

Compex Quad Electrode Placement

Compex Quad Placement: Stationary

  1. Apply the electrodes to your Quad Muscles as seen in the image. As a note, a good way to find the trigger points is to fully extend your leg and flex your quad muscle. The two budges on the side of the knee where the muscle attached is where you will place the single pads. Pull up your shorts to the top of your thigh and apply a 2x2 pad. Do this on both legs.
  2. Apply the black colored leads to the pad at the top of the thigh and the red colored leads to the electrodes close to the knee.
  3. Sit in a position where your feet are on the ground and you are close to 90 degrees with your leg.
  4. Turn on your electric muscle stimulator device.
  5. Select the Resistance Program
  6. Select the Body Part (Legs)
  7. Deselect Warm Up
  8. Select Level (Week 1 lvl 1-3; Week 2-4 lvl 3-5)
  9. Make sure you are sitting down and Press Start
  10. Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons.
  11. During the contraction, increase the level as high as it is comfortable. You will find that you can increase the level while going through the session. This is encouraged. The goal level for day 1 is 30-50.
  12. After the contraction you will feel a pulsing sensation, as you increase your level, increase the power during these rest periods.
  13. Let the program run its course until contractions have stopped (13 Minutes).

Compex Quad Placement: Dynamic

  1. Apply the electrodes to your Quad Muscles as you have done for your static placement. Follow the exact same instructions as static (Week 1-2)
  2. Make sure you are sitting down and Press Start
  3. Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons. And get to a level that is slightly uncomfortable.
  4. Do the first 4 contractions seated. On the 4 rest session stand up. During the contraction, try to do 5 -7 Air Squats. (This is going to feel uncomfortable initially, so take your time).
  5. Do 4-5 sets like this. Then sit down and do the contractions seated while turning the level up each time. When seated, push your comfort level. The higher you go the better the result.
  6. As you progress work to do more sets of squats at higher levels. Work to do 5-10 sets of squats during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help greatly in increasing your strength output.
  7. Let the program run its course until contractions have stopped (13 Minutes)

Compex Quad Placement: Recovery

  1. Apply the electrodes to your Quads as seen in the image and video. Do this on both shoulders.
  2. For the wired devices, apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand. For the wireless, apply one puck on the 2x4 with the connecting puck attached to the 2x2.
  3. Turn on your electric muscle stimulator device.
  4. Select the desired Recovery Program.
  5. Select the Body Part (legs).
  6. Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
  7. Press Start
  8. While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.

Compex Glute Electrode Placement

Compex Glute Placement: Stationary

  1. Apply the electrodes to your Glutes as seen in the image and video. Do this on both sides.
  2. Apply the black colored leads on the larger 2x4 electrode and the red colored leads on the smaller 2x2s.
  3. Turn on your electric muscle stimulator device.
  4. Select the Endurance/Resistance Program.
  5. Select the Body Part (Glutes).
  6. Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
  7. Press Start.
  8. On the wired devices, press the “i” button below the power button. This will allow you to increase intensity on the channels simultaneously. On wireless, the channels will increase intensity in unison unless the circular buttons are pushed individually.
  9. During the contraction, increase the level as high as it is comfortable. You will find that you can increase the intensity level throughout the session. This is encouraged. The goal level for day 1 is 30-50.
  10. After the contraction you will feel a pulsing sensation during the rest period, as you increase your level, increase the power during these rest periods.
  11. Let the program run its course until contractions have stopped.

Compex Glute Placement: Dynamic

  1. Apply the electrodes to your Glute Muscles as you have done for your stationary placement. Follow the exact same instructions as static (Week 1-2).
  2. Press Start.
  3. For the wired devices, press the “i” button below the power button. This will allow you to simultaneously level up on the channels by using any of the channel buttons. Get to a level that is slightly uncomfortable or a “7 out of 10” on intensity.
  4. Do the first 4 contractions static. On the 5th session during the contraction, try to do 2-6 lunges. (This is going to feel uncomfortable initially, so take your time).
  5. Complete up to 8 sets like this. Try and push your comfort level to a 7 out of 10. The higher you go the better the result as you are able to activate more muscle fibers.
  6. As you progress, work to do more sets of lunges or air squats at higher levels. Work to increase the number of sets during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help greatly in increasing your strength output.
  7. Let the program run its course until contractions have stopped.

Compex Glute Placement: Recovery

  1. Apply the electrodes to your Glutes as seen in the image and video. Do this on both sides.
  2. For the wired devices, apply the black colored leads to the larger electrode pad and the red colored leads to the electrodes on the smaller. For the wireless, apply one puck on the 2x4 with the connected puck attached to the 2x2.
  3. Turn on your electric muscle stimulator device.
  4. Select the desired Recovery Program.
  5. Select the Body Part (Glutes).
  6. Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
  7. Press Start
  8. While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.

Compex Calve Electrode Placement

Compex Calve Placement: Stationary

  1. Apply the electrodes to your Calf Muscles as seen in the image. As a note, a good way to find the trigger points is to flex your calf. The bulges at the bottom of the calf muscle are where you will place the single pads. Below the back of your knee apply a 2x2 pad. Do this on both legs.
  2. Apply the black colored leads to the pad near the back of the knee and the red colored leads to the electrodes close to the bottom of the calf.
  3. Stand near a wall or with a chair to support you during this first session. For future sessions you will want a curb or a step where you can do calf raises. For the initial session, we will stay with feet to the ground until you are comfortable with the contractions.
  4. Turn on your electric muscle stimulator device.
  5. Select the Resistance Program
  6. Select the Body Part (Lower Legs)
  7. Deselect Warm Up
  8. Select Level (Week 1 lvl 1-3; Week 2-4 lvl 3-5)
  9. Press Start
  10. Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons.
  11. During the contraction, increase the level as high as it is comfortable. You will find that you can increase the level while going through the session. This is encouraged. The goal level for day 1 is 30-50.
  12. After the contraction you will feel a pulsing sensation, as you increase your level, increase the power during these rest periods.
  13. Let the program run its course until contractions have stopped (13 Minutes)

Compex Calves Placement: Dynamic

  1. Apply the electrodes to your Calve Muscles as you have done for your static placement. Follow the exact same instructions as static (Week 1-2)
  2. Find the curb or steps where you can do calve raises. Stand on the step with heels off the back and Press Start
  3. Press the “i” button below the power button. This will allow you to level up on the channel by using any of the channel buttons. And get to a level that is slightly uncomfortable.
  4. Do the first 4 contractions without moving. Get the strength to the right level for you. On the fifth contraction, try to do 5-7 calve raises. (This is going to feel uncomfortable initially, so take your time).
  5. Do 4-5 sets like this. Then do the contractions stationary while increasing the level. When stationary, push your comfort level. The higher you go the better the result.
  6. As you progress work to do more sets of calves raises or extensions at higher levels. Work to do 5-10 sets of raises or extensions during contractions in each session. Some days will be harder than others. You can always do the work stationary and turn the level up as high as you can handle, but, adding the dynamic movement will help greatly in increasing your strength output.
  7. Let the program run its course until contractions have stopped (13 Minutes)

Compex Calves Placement: Recovery

  1. Apply the electrodes to your Calves as seen in the image and video. Do this on both shoulders.
  2. For the wired devices, apply the black colored leads to the pad at the top of the shoulder and the red colored leads to the electrodes closer to the hand. For the wireless, apply one puck on the 2x4 with the connecting puck attached to the 2x2.
  3. Turn on your electric muscle stimulator device.
  4. Select the desired Recovery Program.
  5. Select the Body Part (legs).
  6. Select Level. For wired - Week 1, lvl 1-3; Week 2-4, lvl 3-5. For wireless – Level 1 or 2
  7. Press Start.
  8. While the program runs, feel free to go about daily activity around the house. There are no static or dynamic requirements.

EMS Comparison Chart

Edge

Muscle Stimulator
with TENS

Performance

Muscle Stimulator
with TENS

Sport Elite

Muscle Stimulator
with TENS

Wireless USA

Muscle Stimulator
with TENS

Mini

Muscle Stimulator
with TENS

4.8

/5

Rating:
98%
(90) Reviews

5

/5

Rating:
97%
(50) Reviews

5

/5

Rating:
97%
(73) Reviews

5

/5

Rating:
93%
(47) Reviews

5

/5

Rating:
96%
(5) Reviews
999
999
999
999
299
5
5
5
3
1
95
95
95
95
75
4
6
10
10
6

$115.99

$179.99

$159.99

$299.99

$249.99

$379.99

$515.99

$599.99

$249.99

$249.99

No
No
No
No
Yes
 
 
 
 
 

This program is designed to activate the aerobic metabolism muscle fibers during the session. Program helps to establish or improve basic muscle endurance and is designed to increase the average intensity of muscle effort over that must be maintained over a long period of time.

 
 
 
 
 

Designed to activate the anaerobic metabolism of the muscle, this program helps increase the time a muscle can maintain a higher work level. It is designed for sporting activities, which are characterized by a need for intense efforts to be maintained or repeated to approach the limit of muscle exhaustion.

 
 
 
 
 

Designed to help increase strength by imposing a high and instantaneous power working level on the muscles. It is specifically designed for sports characterized by a need for maximum but very brief strength contractions lasting 5-60s.

 
 
 
 
 

Helps to increase the speed with which maximum muscle strength can be supplied. Designed to improve performance in activities of very brief duration such as jumping, sprinting and throwing.

 
 
 
 
 

Produces a muscle twitch. Runs at a low frequency and increases local blood flow, warming the muscle tissue, and increase reaction of the muscles prior to a workout or competition.

 
 
 
 
 

Produces a muscle twitch at a low frequency. Increases local blood flow, leading to a faster reduction of lactic acid than mere rest, promotes muscle relaxation and helps enable a faster recovery.

 
 
 
 
 

Runs at a lower frequency for inducing gentle muscle twitches, increase local blood flow, generate endorphins (the body's natural analgesic) and promotes muscle relaxation when muscles are fatigued after a vigorous workout or competition.

 
 
 
 
 

Produces a muscle twitch. Runs at the lowest frequency possible to help relax muscles that are fatigued after a workout or competition.

 
 
 
 
 

Recommended before a workout or competition, especially for sports requiring speed and velocity. Applied briefly just before the beginning of a competition, it offers immediate, well potentiated muscle fibers and an optimal level of performance.

 
 
 
 
 

The Pain Relief TENS program is used to temporarily alleviate localized pain.

Edge

Muscle Stimulator
with TENS

Performance

Muscle Stimulator
with TENS

Sport Elite

Muscle Stimulator
with TENS

Wireless USA

Muscle Stimulator
with TENS

Mini

Muscle Stimulator
with TENS

$115.99

$179.99

$159.99

$299.99

$249.99

$379.99

$515.99

$599.99

$249.99

$249.99