Swim45minIntermediateSession Overview Critical Swim Speed (CSS) is the pace you can sustain continuously for around 30 minutes — your aerobic threshold for swimming. Training at CSS is highly effective for building open water race pace, improving stroke efficiency under fatigue, and developing the aerobic base needed for 1500m and 1900m race swims. This 10×150m session…
Swim45minAdvancedSession Overview A demanding threshold pool set for advanced triathletes. Four 400m intervals at CSS pace with just 60 seconds’ rest between reps forces rapid recovery at race intensity — exactly the stimulus you need to hold pace for 1.9km or 3.8km on race day. What You’ll Need 25m or 50m pool with a visible…
Bike45minIntermediateSession Overview A short race-week turbo session designed to keep your legs fresh while activating your neuromuscular system with three short openers. The goal is to feel sharp and ready — not to build fitness. What You’ll Need Turbo trainer or smart trainer Heart rate monitor or power meter (recommended) Fan, water bottle, and a…
Run45minIntermediateSession Overview A structured 10km run that moves sequentially through all four training zones in timed blocks. This session teaches your body to shift gears efficiently and builds aerobic range — ideal for mid-season when your base is solid and race pace is within reach. What You’ll Need Running shoes GPS watch with heart rate…
Run45minIntermediateSession Overview This 45-minute outdoor session uses stair and ramp repeats to build the explosive leg power that makes you faster off the bike and more efficient on every climb. By forcing your quads, glutes and calves to work in short, maximum-effort bursts, you develop fast-twitch muscle recruitment that standard running sessions rarely target. Suitable…
Swim45minIntermediateSession Overview This 45-minute pool session teaches you to measure and improve your swimming efficiency using your swolf score — calculated by adding your stroke count per length to your time in seconds per length. A lower swolf means covering more water with less effort. Ideal for intermediate swimmers wanting to swim smarter, not just…
Swim45minIntermediateSession Overview This 45-minute open water session is designed for summer training in warmer conditions, helping you acclimatise to higher air and water temperatures while building race-specific aerobic fitness. You’ll progress gradually from an easy Zone 2 effort to a sustained Zone 3 tempo, learning how heat affects your pace and heart rate in a…
Run45minIntermediateSession Overview The track ladder is one of the most versatile speed sessions in a triathlete’s toolkit. By ascending from 200m to 800m and then descending back to 200m, you tax your speed (short reps), your lactate tolerance (middle reps), and your ability to maintain form at speed when fatigued (descending reps). Total hard running:…
Swim45minIntermediateSession Overview Most open water sessions practise endurance — this one targets the tactical skills that separate fast open water swimmers from merely fit ones. In 45 minutes you’ll work on sighting, buoy turns and drafting in a single combined circuit, building race-specific confidence across all three disciplines simultaneously rather than dedicating separate sessions to…
Swim45minIntermediateSession Overview This 45-minute pool session applies CSS (Critical Swim Speed) threshold training with pace targets adjusted for warm summer water temperatures. When pool temperatures rise above 28°C, your heart rate will run 5–8 beats higher than normal for a given pace — this session teaches you to work to feel and adjusted pacing rather…
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