Aquathlon Race Simulation: 750m Swim + 5km Run

Session Overview

An aquathlon — swim followed immediately by run — is both a standalone race format and one of the most effective triathlon training tools available. This session simulates an Olympic aquathlon (750m swim plus 5km run) and forces your body to run efficiently after a sustained swim effort, sharpening the neuromuscular transition that every triathlete struggles with early in race season.

What You’ll Need

• Open water venue with a safe 750m route marked or measured
• Wetsuit if required by water temperature
• Running shoes racked or nearby for a quick transition
• GPS watch with multisport mode or two separate activity modes
• Race belt if practising for a specific event

Warm-Up (10 minutes)

Complete a 10-minute easy swim or short jog to raise your core temperature. If possible, enter the water 5 minutes before starting the main effort — getting water into your wetsuit and normalising your breathing before the 750m prevents the panic response that comes with a sudden cold-water race start.

Main Set

Perform the full aquathlon simulation with a timed transition. Start your watch before the swim and do not stop it at transition — T1 time counts exactly as it does in a real race. Practise removing your wetsuit efficiently and putting on your shoes before setting off on the run.

• Swim: 750m at race pace (RPE 7–8) — controlled and even-paced, not all-out
• T1: Wetsuit off, shoes on, race belt clipped — aim for under 90 seconds total
• Run: 5km at target race pace (RPE 7.5–8) — expect heavy legs for the first 400m; this is normal
• Goal: complete the full session without stopping at any point during swim or run

Cool-Down (10 minutes)

Walk for 5 minutes after the run, then do a short easy swim if the venue allows — active recovery flushes lactic acid and reduces post-session soreness. Rehydrate with an electrolyte drink and eat within 30 minutes of finishing.

Coaching Notes

• The first 400m of the run after any swim always feels harder than it is — trust your legs and settle into pace
• Practise clipping your race belt while moving from the water exit toward the run start to save time
• Beginners: reduce to a 400m swim plus 2.5km run with a full rest between swim and run on your first attempt
• Advanced: self-impose a 10-second time penalty for every 10 seconds over 90 seconds in T1 to build urgency