Swim45minIntermediateSession Overview Transitions are the fourth discipline of triathlon, yet most athletes practise them exactly once — on race day. This 45-minute rehearsal session drills both T1 (swim-to-bike) and T2 (bike-to-run) in real conditions, building the muscle memory that lets you move fast under race-day pressure. You'll need access to a pool or open water…
Run45minIntermediateSession Overview This 40-minute tempo run combines lactate threshold training with race shoe adaptation in the six weeks leading into your A-race. Many triathletes train in daily trainers and only put on their race shoes on race morning — a recipe for discomfort. This session builds both your threshold pace and your comfort in the…
Bike45minIntermediateSession Overview The 20-minute time trial test is the most widely used method for estimating your functional threshold power (FTP) without laboratory equipment. Your average power from a 20-minute all-out effort multiplied by 0.95 gives you a working FTP number to anchor your training zones. Run this test at the start of a block and…
Swim45minBeginnerSession Overview Your first swim in a wetsuit feels nothing like your pool sessions — and that's entirely normal. This 45-minute open water session strips away the surprise by giving you structured time to adapt to the buoyancy, restricted shoulder movement, and different breathing rhythm a wetsuit creates. Complete this two or three weeks before…
Bike45minIntermediateSession Overview This 45-minute pre-race bike activation session is designed for the day before or the morning of a triathlon. It wakes up your neuromuscular system with a structured warm-up and short power blocks, without accumulating the fatigue that would compromise your race performance. Think of it as priming your engine — you want the…
Swim45minIntermediateSession Overview This 45-minute pool session alternates between isolated kick sets and pull sets to build balanced swimming power from both ends of your stroke. By training the legs and arms independently, you expose weaknesses that full-stroke swimming can mask, and you build the strength and technique in each component that will translate directly to…
Swim45minAdvancedSession Overview The 6-beat kick — six leg movements per full arm cycle — is the technique used by the fastest freestyle swimmers in the world. This 45-minute pool session drills the timing, teaches you to synchronise your kick with your catch, and builds the ankle flexibility needed to generate power without drag. Most triathletes…
Run45minIntermediateSession Overview When outdoor hills aren’t accessible, this structured treadmill incline session builds the same leg strength and cardiovascular capacity. Incline running recruits glutes, hamstrings, and calves far more intensely than flat running — making it one of the most efficient strength-building tools for triathletes who train indoors. What You’ll Need Treadmill with adjustable incline…
Bike45minIntermediateSession Overview This 45-minute single-speed strength turbo session develops raw cycling power through sustained low-cadence, high-torque efforts. By locking into a heavy gear and grinding at 60-70 rpm, you train your legs to produce force under load — translating directly to stronger climbing performance and improved sustained power output on race day. What You’ll Need…
BikeRunSwim45minBeginnerSession Overview This 45-minute yoga and mobility flow is designed as active recovery for triathletes on rest days or after hard training sessions. Moving through a structured sequence of stretches, holds and flowing movements, you will release tension from the swim, bike and run disciplines, restore range of motion and return to training feeling genuinely…
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