Run45minIntermediateSession Overview This 45-minute treadmill HIIT session uses speed and incline variation to build running economy, lactate tolerance, and top-end speed — all without setting foot outside. It’s ideal for winter training blocks, days when outdoor conditions are poor, or when you need a controlled environment to hit specific pace targets. Intermediate runners who can…
Bike45minIntermediateSession Overview This race week sharpening session keeps your legs fast and responsive without adding training fatigue. Short and purposeful, it preserves power and reminds your muscles what race pace feels like — leaving you fresh, sharp and ready for the start line without the cost of a hard training session. What You’ll Need Turbo…
Swim45minIntermediateSession Overview This CSS ladder swim uses your critical swim speed (CSS) pace to build speed and endurance simultaneously. Perfect for intermediate triathletes looking to sharpen race-pace swimming, this 45-minute session challenges you to hold threshold effort across descending distances without collapsing your form. What You’ll Need Pool access (25m or 50m) Swim watch or…
Run45minBeginnerSession Overview This easy 40-minute base building run is the foundation of all triathlon run training. Designed for beginners and athletes returning after a break, it builds aerobic capacity, strengthens tendons and bones, and teaches your body to burn fat efficiently. Done regularly at the right intensity, it is one of the most impactful sessions…
Run45minIntermediateSession Overview Heat acclimatisation is a proven performance booster for summer racing — and this tempo run in warm conditions builds your body’s ability to perform at threshold effort in the heat. Designed for intermediate triathletes preparing for summer races, this 45-minute session teaches thermoregulation while maintaining the physiological benefits of threshold training. What You’ll…
Swim45minAdvancedSession Overview This IRONMAN taper swim keeps your stroke mechanics sharp and your feel for the water strong in race week without adding any meaningful fatigue. The 2000m session at easy effort with interspersed technique drills is designed for advanced athletes in the final 5–7 days before an IRONMAN or 70.3 race. You should finish…
Swim45minIntermediateSession Overview This descending 100m swim set is designed for intermediate triathletes looking to build speed and sharpen race-pace awareness. You start each 100m rep at a controlled effort and progressively get faster through the set, training your body to negative-split and finishing each rep quicker than the last. It is an excellent pre-season speed…
Swim45minIntermediateSession Overview A punchy 2000m pool session targeting raw swim speed through short, sharp sprint repeats with minimal rest. This session develops your top-end pace and anaerobic capacity — useful for race starts, buoy turns, and the ability to surge when needed in open water. Suitable for intermediate swimmers comfortable with 2km in the pool….
Run45minIntermediateSession Overview A 45-minute technique-focused running session designed for intermediate triathletes who want to improve their run economy and running form. Running drills reinforce good biomechanics — high cadence, mid-foot strike, forward lean, relaxed arms — that translate directly into more efficient running off the bike. This session is best done on a track, flat…
Run45minIntermediateSession Overview Hill bounding is the missing ingredient in many triathlete training programmes. By combining explosive uphill running with exaggerated stride mechanics, you develop the leg power, single-leg stability, and neuromuscular recruitment that directly improve your running economy on the flat and off the bike. This 45-minute session is designed for intermediate runners with a…
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