Run45minIntermediateSession Overview Fartlek — Swedish for “speed play” — is one of the most effective and enjoyable run sessions you can do. This 45-minute outdoor session blends easy running with surges of effort using natural landmarks rather than strict intervals. It builds speed, improves your ability to change pace mid-run, and breaks the monotony of…
Swim45minIntermediateSession Overview This 45-minute pool session focuses on bilateral breathing technique — the skill of breathing to both sides every three strokes. Mastering bilateral breathing creates a more balanced, efficient stroke and is essential for open water swimming where conditions dictate which side you breathe on. What You’ll Need Access to a 25m or 50m…
Swim45minIntermediateSession Overview This 45-minute pool session uses a descending effort format — each repetition is faster than the last. You will develop race-pace control, sharpened speed awareness, and the ability to finish strong when fatigued, all skills that transfer directly to triathlon swim performance. What You’ll Need Access to a 25m or 50m swimming pool…
Run45minIntermediateSession Overview This 45-minute tempo run is designed to be completed in your race day shoes, dialling in feel and pace before your triathlon. You will build from easy effort to sustained threshold pace, developing the muscular familiarity and confidence you need on the day. What You’ll Need Your planned race day running shoes GPS…
Swim45minIntermediateSession Overview This 45-minute open water session simulates the full 1500m Olympic race-distance swim. You will practise sighting, pacing, and managing effort under race-like conditions to build confidence ahead of your next triathlon. What You’ll Need Triathlon wetsuit (or swimsuit for warm water venues) Open water swim safety buoy GPS watch to track distance and…
Bike45minIntermediateSession Overview The 20-minute time trial test is the gold standard for estimating FTP (Functional Threshold Power) without expensive lab testing. This intermediate session helps you establish or re-check your training zones as the race season begins, so your intensity-based training is accurate. What You’ll Need Turbo trainer or a flat, uninterrupted road (5km+ preferred)…
Swim45minBeginnerSession Overview This beginner-friendly 45-minute session is designed for swimmers making the transition from the pool to open water in a wetsuit for the first time. The focus is comfort, buoyancy awareness, and breathing — not speed or distance. What You’ll Need Triathlon or swimming wetsuit (correctly fitted) Swim cap (bright colour recommended for visibility)…
Swim45minBeginnerFor many beginner triathletes, the open water swim is the most daunting part of the race. Moving from the calm, lane-guided environment of a pool into open water — where you cannot see the bottom, the water is darker and colder, and there are other swimmers around you — requires specific preparation. This acclimatisation session…
Swim45minIntermediateThe high elbow catch is one of the most powerful techniques you can develop as a triathlete swimmer. By keeping the elbow high during the initial catch phase, you create a larger paddle surface with your hand, forearm, and upper arm — dramatically increasing propulsive force. This 45-minute session uses progressive drills to build the…
Run45minBeginnerSession Overview This 45-minute easy run is designed to promote active recovery on a rest day or after a hard training block. Running at a very low intensity increases blood flow to fatigued muscles without adding meaningful training stress, helping to accelerate repair and clear metabolic waste. If you can hold a full conversation while…
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