Swim30minAdvancedSession Overview This session uses a drag suit or mini swim parachute to add resistance through the pull, building the raw pulling strength that carries over to a stronger, more efficient catch at race pace. Best for intermediate and advanced swimmers with solid technique already — resistance work exaggerates existing form flaws, so it’s not…
Bike30minIntermediateSession Overview For the days when a full 90-minute bike session isn’t happening but you don’t want to skip training altogether, this 30-minute turbo session packs a genuine training stimulus into a short window through short, hard power intervals. It’s aimed at intermediate riders who already have a base of turbo experience and know their…
Run30minBeginnerSession Overview Back from a summer holiday or a stretch off training? This easy 30-minute run is designed to ease you back into consistent running without risking the niggles that come from jumping straight back into your pre-break paces. Suitable for beginners and anyone returning to training after 1-3 weeks away. What You’ll Need Comfortable,…
Swim30minBeginnerSession Overview A short, easy-effort pool session designed for the day after a long ride, when your legs need rest but movement helps circulation and recovery. The focus is entirely on technique — catch and body position — not fitness. What You’ll Need Pool access Pull buoy Optional: fins for the technique drills Warm-Up (5…
Swim30minIntermediateSession Overview A progressive pool session where you build pace across 10 x 100m intervals, finishing at or faster than CSS. Perfect for intermediate swimmers looking to sharpen their race-day pace awareness and test their 1000m fitness. What You’ll Need 25m or 50m swimming pool with a visible pace clock Waterproof watch or stopwatch Swim…
Swim30minIntermediateSession Overview This 800m swim time trial gives you a precise mid-season snapshot of your aerobic swim fitness. Longer than the 400m CSS test but shorter than the 2km, the 800m distance reveals how well you hold pace under sustained aerobic stress — a practical benchmark for sprint and Olympic distance triathletes. What You’ll Need…
Swim30minBeginnerSession Overview This 1,200m pool session is designed for the day before or morning of a sprint triathlon — gentle enough to leave you feeling fresh, but structured enough to activate your swim mechanics and prime your body for effort. The goal is neural activation and technique reinforcement, not training load. If you leave the…
Bike30minAdvancedSession Overview Tabata protocol on the turbo: eight rounds of 20 seconds all-out effort followed by 10 seconds recovery. Developed by Dr Izumi Tabata for Olympic speed skaters, this format delivers a disproportionate training stimulus in a very short time. Two full Tabata blocks with a 5-minute recovery between them make a 30-minute session that…
Run30minIntermediateSession Overview This compact 30-minute session trains your body to run at sprint triathlon 5km race pace — fast and efficient off the bike. Short effort blocks slightly above your target 5km pace sharpen race-specific neuromuscular speed and mental resilience for the run-off. What You’ll Need Your race day running shoes (if you have them…
Run30minBeginnerSession Overview One of the biggest challenges in triathlon is running well off the bike — your legs feel heavy, your stride is short, and you’re fighting muscular fatigue from cycling. This 35-minute session combines running with targeted bodyweight strength work to condition your legs specifically for the T2 transition. It’s ideal for beginners and…
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