Bike45minAdvancedSession Overview Most triathlon bike sessions build sustained power, but the ability to accelerate hard from a near-standstill matters more than you’d think — out of T1, out of a tight corner, or responding to a surge in a draft-legal field. This session trains that explosive standing start specifically, using short maximal efforts with full…
Swim45minIntermediateSession Overview Calf and foot cramps mid-swim are usually a mix of overkicking, cold water, and going out too hard — this session builds kick efficiency and pacing awareness so you’re less likely to seize up when it matters. It’s aimed at athletes who’ve experienced cramping in open water before, or who want to race-proof…
Swim45minIntermediateSession Overview This 45-minute pool session pairs resistance bands and swim paddles to maximally load the upper body pull phase. By isolating arm strength and catch mechanics, you’ll build the power that produces faster swim splits even when you conserve leg energy for the bike leg that follows. What You’ll Need Swim paddles (matched to…
Bike45minAdvancedSession Overview Eight 90-second maximal bike efforts is all it takes in this high-intensity turbo session designed to push your VO2max ceiling. Short, brutal, and extremely effective — this is one of the best bang-for-buck sessions for raising aerobic ceiling when time is limited. What You’ll Need Smart turbo trainer or power meter-equipped bike Fan…
Swim45minIntermediateSession Overview This 45-minute pool session uses six descending 500m reps to challenge your pacing, push your CSS threshold, and build the race-specific speed endurance that makes the difference in triathlon swim splits. It’s ideal for intermediate and advanced swimmers ready to race the clock. What You’ll Need 25m or 50m pool Swim watch or…
Bike45minIntermediateSession Overview This turbo session uses explosive jump-start efforts to develop fast-twitch muscle recruitment and neuromuscular power — the kind of raw speed that decides sprint triathlon bike legs and sets up a strong run off the bike. Best for intermediate and advanced athletes during race season. What You’ll Need Smart turbo trainer or direct-drive…
Run45minIntermediateSession Overview A 45-minute fasted Zone 2 run performed before breakfast to encourage fat as the primary fuel source. Including one or two fasted aerobic sessions per week builds metabolic efficiency — one of the most valuable long-course triathlon adaptations you can develop during the race season. What You’ll Need Running shoes GPS watch with…
Swim45minIntermediateSession Overview A 2km open water time trial built around the negative split principle — your second kilometre must be faster than your first. An ideal intermediate benchmark for peak race season, this session teaches you to pace conservatively early and unleash finishing speed when it counts most. What You’ll Need Open water venue (lake,…
Swim45minIntermediateSession Overview This 45-minute pool session measures your stroke efficiency using the SWOLF score, then immediately trains you to swim faster at critical swim speed (CSS). It’s the ideal session to benchmark your swim efficiency and build speed in the same workout — available to all ability levels. What You’ll Need 25m or 50m pool…
Swim45minAdvancedSession Overview A 1900m open water time trial is the ultimate race-simulation swim workout for 70.3 athletes. Swimming the exact race distance in open water conditions — with sighting, navigation, and potential chop — is fundamentally different from covering the same distance in a pool. This session builds confidence in your race-day swim capability while…
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