Run45minIntermediateSession Overview This 45-minute fartlek run session uses unstructured speed play to build raw running speed, aerobic capacity, and mental toughness — all essential qualities for triathlon racing. Fartlek, Swedish for “speed play”, lets you vary your effort based on feel, making it fun, flexible, and surprisingly effective. Ideal for intermediate runners looking to break…
Run45minBeginnerSession Overview This beginner-friendly 45-minute trail run takes you off the road and into the natural terrain that tests agility, builds ankle strength, and makes running genuinely fun again. It’s designed for triathletes who primarily run on roads but want to add variety, improve proprioception, and build the muscular resilience that trail surfaces demand. What…
Swim45minBeginnerSession Overview This 45-minute kick-focused swim session develops lower body propulsion, improves ankle flexibility, and teaches you to maintain a streamlined body position — all critical for efficient open water and pool swimming. Most triathletes underutilise their kick; this session addresses that gap and helps you build a more balanced freestyle technique. What You’ll Need…
Swim45minIntermediateSession Overview This 45-minute pull buoy swim session isolates your upper body to build catch strength, improve arm mechanics, and develop the pulling power that drives you through the water in open water races. By removing kick from the equation, you’ll immediately notice where your technique breaks down — and build the strength to fix…
Run45minAdvancedSession Overview 400m track repeats are the classic speed development session for runners at every level. For triathletes, they develop running economy and neuromuscular power at intensities above race pace, making your race-day pace feel more comfortable and sustainable. This 45-minute session is best done on a running track but can be adapted for roads…
Swim45minIntermediateSession Overview Swimming in open water with a wetsuit feels completely different from pool swimming — and the first time you do it in a race is not the time to find that out. This 45-minute open water session gets you comfortable in your wetsuit, practises race-specific skills like sighting and mass-start positioning, and builds…
Swim45minAdvancedSession Overview This 45-minute threshold swim session targets your Critical Swim Speed (CSS) — the pace you can sustain for long efforts without accumulating excessive lactate. It’s designed for intermediate to advanced swimmers looking to improve race pace endurance and mental toughness in the water. What You’ll Need Access to a 25m or 50m pool…
Run45minIntermediateHill repeats build power, improve running economy, and develop mental toughness. This 45-minute session uses short, hard uphill efforts to strengthen your legs whilst minimising impact stress. Hills force proper running form—you simply cannot run uphill efficiently with poor technique. Session Overview Duration: 45 minutesHill Requirements: 60-90 second climb at hard effort (roughly 4-6% gradient)Total…
Swim45minIntermediateThis 45-minute open water session develops your sighting and navigation skills—essential for swimming straight and conserving energy on race day. Poor navigation can add significant distance to your swim, so mastering this skill pays dividends. Session Overview Duration: 45 minutesLocation: Open water (lake, river, or calm sea)Total Distance: Approximately 1500-1800mIntensity: Moderate with technique focus Warm-Up…
Swim45minIntermediateSession Overview This 45-minute pool session develops swimming speed through short, intense intervals with adequate rest. It is designed for intermediate swimmers who have a solid freestyle technique and want to improve their pace for triathlon racing. Total swim distance is approximately 2,000 metres. What You’ll Need Swim goggles and cap Kickboard (optional for warm-up)…
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