Bike45minIntermediateSession Overview This 45-minute negative split turbo session trains your body to work progressively harder, building from a comfortable Zone 2 base through to sub-threshold and threshold efforts across three 15-minute blocks. It’s ideal for mid-week training when you need quality without excessive fatigue. What You’ll Need Turbo trainer or smart trainer Heart rate monitor…
Swim45minIntermediateSession Overview This session builds genuine race confidence for Olympic distance triathlon by asking you to swim 1,500m continuously at your target race pace — no stopping, no intervals. Unlike broken sets or CSS work, a continuous 1,500m effort replicates the exact physiological and psychological demands of race-day swimming, and completing it successfully in training…
Bike45minIntermediateSession Overview This 45-minute turbo session uses a lactate shuttle protocol — five efforts at 110–115% of FTP with active Zone 1 recovery between sets. The format trains your body’s ability to clear lactate rapidly during the recovery phases, improving your capacity to surge on undulating bike courses and hold race pace through the back…
Run45minIntermediateSession Overview Four 6-minute blocks at 5km race pace with full 3-minute jog recovery — this session accumulates quality race-pace time without the sustained physiological demand of longer tempo blocks. It is the ideal mid-week speed session for sprint and Olympic triathlon athletes building run leg sharpness and reinforcing race-pace feel in the final weeks…
Swim45minIntermediateSession Overview The classic masters descending set — 400m down to 100m with reducing rest intervals — combines endurance loading at longer distances with genuine speed work at shorter efforts. It rewards pacing discipline and punishes early aggression, making it one of the most effective sessions for building triathlon-specific swimming economy across all event distances….
Bike45minIntermediateSession Overview A fasted early-morning outdoor ride at zone 2 intensity trains fat oxidation and metabolic flexibility — the ability to switch efficiently between fuel sources. This 45-minute session is deliberately easy and requires nothing more than rolling out of bed, getting on the bike, and keeping your effort controlled. Best done 2–3 times per…
Swim45minIntermediateSession Overview Buoy turns lose more time than any other element of the open water swim — yet they are rarely practised. This session combines sprint acceleration entries, tight turning technique, and race-effort repeats between two buoy markers to build the speed and confidence that shaves seconds off your swim split. Ideal for intermediate swimmers…
Swim45minIntermediateSession Overview This 45-minute VO2max pool session uses 10 x 100m efforts at critical swim speed or slightly faster, with short 20-second rest periods to keep your aerobic system under sustained pressure. It’s designed for intermediate swimmers who can hold consistent pacing across a set and want to push their swim ceiling ahead of race…
Run45minIntermediateSession Overview This 45-minute off-road hill repeat session builds the leg strength, VO2max, and running resilience that flat road sessions can’t replicate. Attacking steep gradients at high effort drives significant cardiovascular adaptation, while the off-road surface adds proprioceptive challenge that improves your running economy on all terrain. Ideal for intermediate runners looking to add a…
Run45minIntermediateSession Overview This negative split track session uses two 2km runs to teach controlled pacing discipline — running the second kilometre faster than the first. It’s a key race skill for triathlon, where starting too fast leads to blowing up in the final 3km of the run leg. What You’ll Need 400m running track (or…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.