BikeRun60minIntermediateThis 60-minute brick session teaches your body to run effectively on fatigued legs. The bike-to-run transition challenges your neuromuscular system in ways that single-discipline training cannot replicate. Expect your legs to feel heavy initially—this is exactly what we’re training you to manage. Session Overview Total Duration: 60 minutesBike: 40 minutes at tempo effortTransition: Quick change…
Run45minIntermediateSession Overview This 45-minute session builds speed endurance through 1000-metre repeats at a pace faster than your threshold. It is one of the most effective interval sessions for improving your 5K and 10K race pace, which directly benefits your triathlon run leg. What You’ll Need Running shoes suited for road or track GPS watch or…
Run45minIntermediateSession Overview Threshold running is the pace you could sustain for roughly 60 minutes in a race — often described as “comfortably hard.” This 45-minute session develops your ability to hold a faster pace for longer, which directly translates to faster race times over any triathlon distance. What You’ll Need Running shoes suitable for road…
What to Look For A triathlon suit is the one piece of kit you wear for all three disciplines. It needs to be comfortable in the water, fast-drying on the bike, and chafe-free on the run. Getting the right tri suit makes a real difference to your race experience, especially over longer distances. Key Features…
This 8-week plan is for triathletes who can already comfortably complete a sprint distance and want to step up to Olympic distance (1500m swim, 40km bike, 10km run). It assumes a base fitness of 4-5 hours training per week and builds to 7-8 hours at peak. Prerequisites Able to swim 750m continuously without stopping Comfortable…
Running off the bike in triathlon places unique demands on your feet and legs. Your shoes need to handle tired legs, potentially wet feet, and quick transitions. Here’s how to choose the right pair for training and racing. Training Shoes vs Race Shoes Your daily training shoe should prioritise cushioning and durability — you’ll be…
A multisport GPS watch is arguably the most useful piece of kit a triathlete can own. It tracks your swim, bike, and run data, monitors your training load, and on race day it can seamlessly transition between all three sports with a single button press. Essential Features Multisport mode: Transitions between swim, bike, and run…
This 12-week plan is designed for complete beginners who want to finish their first sprint triathlon (typically 750m swim, 20km bike, 5km run). You don’t need to be fit to start — just consistent. The plan builds gradually from 3-4 sessions per week to 5-6 by race week. What You’ll Need Access to a swimming…
Run30minBeginnerA gentle recovery run designed to promote active recovery and maintain your running fitness without adding stress. Perfect for the day after a hard workout or race. Warm-up (5 minutes) 5 minutes brisk walking, gradually increasing to a very easy jog Dynamic stretches: leg swings, high knees, ankle circles Main Run (20 minutes) 20 minutes…