Bike45minAdvancedSession Overview This 45-minute ramp test is the most accurate way to determine your Functional Threshold Power (FTP) on a turbo trainer or smart trainer. Starting at a manageable effort and increasing wattage every minute until you fail, your FTP is calculated at 75% of your highest completed minute — giving you precise training zones…
Swim45minIntermediateSession Overview Hypoxic training restricts your breathing frequency during swim sets, forcing your body to become more efficient at oxygen use and your mind to stay calm under respiratory stress. For triathletes, this transfers directly to open water racing — where choppy conditions, cold water, or the chaos of a mass start can disrupt your…
Swim45minBeginnerSession Overview This 45-minute pool drill session focuses on three key technique drills that build a better freestyle stroke for triathlon swimming: catch-up (timing), fingertip drag (recovery), and zipper (body rotation). These drills address the most common technical flaws in triathlete swimmers and translate directly to better open water efficiency and race speed. What You’ll…
Run45minIntermediateSession Overview This 5km time trial is a key fitness test for triathletes — giving you a benchmark pace to set training zones and track running progress over the season. Run it on a flat measured course (a running track or out-and-back road route) for consistent, repeatable results. Aim to run this test every 6…
Swim45minIntermediateSession Overview Mastering buoy turns can save 10-30 seconds per turn in a triathlon swim — and most athletes never practise them. This open water session focuses on identifying the buoy, approaching it efficiently, and executing a tight, fast turn. Total session: 45 minutes in open water. What You’ll Need Wetsuit (water temperature dependent) Open…
Run45minIntermediateSession Overview This session trains you to run the second half faster than the first — the hallmark of a well-paced triathlon run. Building negative split discipline reduces blow-ups in races and trains your body to find extra speed when fatigued. Total time approximately 45 minutes. What You’ll Need GPS watch or running app to…
Swim45minIntermediateSession Overview An endurance-focused kick set designed to build lower-body propulsion and improve overall swim economy. Suitable for intermediate swimmers looking to strengthen their kick without relying on arm pull. Total session time is approximately 45 minutes. What You’ll Need Kickboard (standard pool kickboard) Fins (optional — use to build confidence or reduce intensity) Pull…
Run45minIntermediateSession Overview This 45-minute steady state run is the cornerstone of triathlon run training. By maintaining a controlled, conversational effort throughout, you develop the aerobic engine that underpins everything from sprint races to long-course events. Intermediate triathletes should complete 2–3 sessions like this per week during the base phase, building volume before layering in intensity….
Swim45minIntermediateSession Overview This 45-minute open water technique session focuses on sighting and navigation — the key skills that separate confident open water swimmers from those who add hundreds of metres to their race by swimming off course. Designed for intermediate swimmers making the transition from pool to open water racing, this session builds efficient sighting…
Run45minAdvancedSession Overview This advanced 45-minute track session targets your lactate threshold — the highest intensity you can sustain for 20-60 minutes. Track work gives you precise feedback through consistent lap distances, making it ideal for advanced athletes looking to push their threshold pace and develop the mental toughness needed for race day run legs. What…
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