Swim45minBeginnerSession Overview This 45-minute pool session is designed for the day after a long or hard bike ride. The goal is not fitness — it is active recovery with a technique focus that reinforces good movement patterns when your body is slightly fatigued. Beginner triathletes will find this session doubles as excellent stroke refinement work…
Swim45minIntermediateSession Overview This 45-minute open water session develops the aerobic capacity and mental composure needed to swim 1.9km (70.3) confidently. Swimming 2km continuously in open water is a landmark achievement for intermediate triathletes — it proves you can hold pace and rhythm without pool walls to push off. Complete this session in a safe, lifeguard-supervised…
Bike45minBeginnerSession Overview This 45-minute easy recovery ride is designed for active recovery days. Gentle cycling increases blood flow to tired muscles and helps flush metabolic waste, leaving you fresher for your next hard session. The post-ride stretching routine targets key cycling muscle groups. Ideal for beginners and any athlete recovering from a hard session or…
Swim45minIntermediateSession Overview This 45-minute open water session builds the skills and confidence needed to handle a competitive mass swim start. You will practise positioning, drafting, and maintaining your stroke under race-like pressure. Ideal for intermediate triathletes preparing for their first open water race of the season. What You’ll Need Wetsuit Open water swim safety buoy…
Run45minIntermediateSession Overview This 45-minute session develops your ability to run at 5K race pace — the intensity required for the run leg of a sprint triathlon or a fast standalone parkrun. Strides are short 20-second accelerations that improve running economy and teach your legs to turn over quickly without generating significant fatigue. What You’ll Need…
Bike45minIntermediateSession Overview This 45-minute turbo trainer session replicates the intensity demands of a sprint triathlon bike leg — short, punchy, and at high power output. Use it in the 4–6 weeks before a sprint race to dial in your race effort and condition your body to hold high power before dismounting for the run. What…
Swim45minIntermediateSession Overview This 45-minute open water session is designed to progressively build your confidence and distance in lake or sea conditions. Ideal for intermediate triathletes preparing for a 1500m Olympic-distance swim, it uses a structured approach to build endurance while developing the mental resilience needed for race-day open water swimming. What You’ll Need Triathlon wetsuit…
Run45minIntermediateSession Overview This 45-minute 10K time trial session gives you a clear, measurable marker of your running fitness. It is used by coaches worldwide to establish race pace, set training zones and benchmark progress across a season. Complete this test every 6–8 weeks to track improvement. What You’ll Need GPS watch or running app with…
Run45minBeginnerSession Overview This 45-minute combination session pairs an easy aerobic run with short core-strengthening circuits to build running stability without adding training load. Ideal for beginner triathletes who need to improve core control and posture but do not have time for separate gym sessions. The run stays at easy Zone 2 intensity throughout, making it…
Run45minIntermediateSession Overview This 45-minute track session uses 800m repeats at race pace to build the speed endurance that separates good triathletes from great ones. Running 800m intervals after swimming and cycling conditions your body to maintain leg speed under fatigue — the exact demand of the triathlon run leg. What You’ll Need Running track (400m)…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.