Swim45minIntermediateSession Overview This 45-minute pull buoy only swim removes your legs from the equation entirely, forcing your arms, shoulders, and core to carry the full load. It builds upper body endurance, improves catch and pull mechanics, and gives your running and cycling legs a genuine rest while still delivering a meaningful swim workout. What You’ll…
Swim45minIntermediateSession Overview This 45-minute low-intensity recovery swim focuses on technique refinement rather than fitness gains. It’s ideal for the day after a hard session when your body needs active recovery but your mind wants purposeful movement in the pool. What You’ll Need Access to a 25m or 50m swimming pool Kickboard Pull buoy Swim fins…
Swim45minIntermediateSession Overview This 45-minute open water session simulates the full demands of a 750m sprint triathlon swim. It combines a hard race-effort start, sustained threshold pace, and a fast finish — building the specific fitness and confidence you need to nail your sprint distance swim leg. What You’ll Need Open water venue (lake, reservoir or…
Swim45minIntermediateSession Overview This 45-minute pool session uses a kickboard to isolate your leg kick and build the propulsive power that supports fast, efficient swimming. Triathletes often neglect their kick — relying on a low-cadence two-beat pattern to conserve energy — but a stronger, faster kick also improves body position, balance in choppy water, and your…
Run45minIntermediateSession Overview Eight 3-minute threshold intervals is one of the most effective run sessions for Olympic distance triathlon preparation. It develops your lactate threshold — the pace you can sustain for 40–60 minutes — while the repeated shorter efforts teach your body to clear lactate between intervals, improving your ability to run strongly off the…
Bike45minIntermediateSession Overview Three 10-minute blocks at sprint or Olympic triathlon race power — this deceptively simple session builds the specific capacity you need to hold hard watts over your race bike leg. It’s an intermediate session that works equally well at any point in the race season as a quality mid-week effort. What You’ll Need…
Swim45minIntermediateSession Overview This 45-minute pool session uses a broken 1500m format to simulate Olympic triathlon race effort. By splitting the race distance into manageable intervals with short rest, you train at race pace without the accumulated fatigue of a continuous 1500m — making this an excellent sharpening session in the 2–3 weeks before an Olympic…
Swim45minIntermediateSession Overview This pool technique session uses all four swimming strokes — freestyle, backstroke, breaststroke, and butterfly — as a structured workout. Medley swimming builds full-body strength, improves body rotation awareness, develops breath control across different stroke mechanics, and provides engaging variety during periods of high training load. Total volume approximately 1,800–2,000m. Suitable for intermediate…
Swim45minAdvancedSession Overview This advanced pool session develops lactate tolerance — the ability to sustain hard effort even as lactic acid accumulates in your muscles. Using 8 × 100m at or just above your CSS (Critical Swim Speed) pace with minimal rest, it pushes your anaerobic threshold and builds the capacity to race hard from the…
Swim45minIntermediateSession Overview This 45-minute open water session teaches you to pace your swim progressively, building from aerobic base pace to race-day intensity over a continuous 2km effort. Designed for intermediate triathletes, it replicates the feel of a triathlon swim without the common mistake of going out too hard — one of the most costly errors…
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