Swim45minIntermediateSession Overview This 45-minute pool technique session takes you through every key element of the freestyle stroke in isolation, then brings it all together in a continuous swim. Designed for intermediate triathletes who want to move beyond simple yardage and build the technical foundations of an efficient, faster stroke. What You’ll Need Pool lane, 25m…
Run45minIntermediateSession Overview This 800m repeat session develops race-pace speed and lactate tolerance for sprint and Olympic distance triathlons. Intermediate runners will build sustainable running power at race intensity, while learning to manage effort and recovery between quality intervals — a key skill for the run leg of any triathlon. What You Will Need Running track…
Run45minIntermediateSession Overview This 45-minute session trains your body and brain to hold goal race pace under controlled conditions. By running at your target triathlon run split repeatedly, you programme the neurological and metabolic systems that allow you to execute on race day — even when your legs are already heavy from the swim and bike….
Run45minAdvancedSession Overview This 40-minute run session combines sustained threshold effort with short, sharp surges. It develops your ability to change pace mid-race — a crucial skill for responding to course terrain, overtaking competitors, or pushing through difficult patches during a triathlon run leg. What You’ll Need GPS watch or running app for pacing Flat to…
Swim45minBeginnerSession Overview This 40-minute open water session simulates a sprint triathlon swim leg. You will swim 750m at race pace with sighting practice, mass start positioning and swim exit rehearsal. It is ideal for anyone preparing for their first sprint triathlon or looking to sharpen their open water race execution. What You’ll Need Wetsuit (if…
Run45minIntermediateSession Overview Mile repeats are one of the most effective run sessions for building speed endurance at 10K race pace. This 50-minute session includes 4 x 1-mile efforts with recovery jogs, developing the sustained-pace fitness that translates directly to faster triathlon run splits. What You’ll Need GPS watch or measured route (track, parkrun course or…
Swim45minIntermediateSession Overview This 45-minute pool session uses short fins to build kick power, improve body position and develop speed. Fins allow you to maintain a higher pace while reinforcing correct technique, making this an effective speed-building session for intermediate swimmers preparing for open water racing. What You’ll Need Short training fins (not long snorkelling fins)…
Bike45minIntermediateSession Overview The 30/30 (30 seconds on, 30 seconds easy) interval format is one of the most efficient ways to accumulate time at VO2max without the deep fatigue of longer intervals. By keeping each effort short and using equal recovery, you can sustain high quality across a larger number of repetitions — building both aerobic…
Run45minBeginnerSession Overview Easy zone 2 running is the foundation of triathlon fitness. Despite feeling deceptively simple, consistent zone 2 aerobic work builds mitochondrial density, improves fat oxidation and increases your ability to sustain higher paces without accumulating lactate. This 45-minute session is ideal for recovery days, light training days or as a second run in…
Swim45minIntermediateSession Overview This 45-minute pool session combines swim paddles and a pull buoy to build swim-specific upper-body strength and reinforce a strong high-elbow catch. By removing the leg kick, you isolate your pull and put direct load through your arm and shoulder muscles. A great session to add once or twice per week during build…
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