Swim45minIntermediateSession Overview This sprint pyramid swim builds raw speed and lactic acid tolerance by ascending from 50m to 200m and descending back down, targeting near-maximal effort on every rep. It’s ideal for intermediate swimmers looking to sharpen sprint mechanics ahead of race season. What You’ll Need Pool (25m or 50m) Swim watch or poolside clock…
Run45minSession Overview Ten maximal 30-second uphill sprints targeting neuromuscular power, running economy, and force production. This session doesn’t build aerobic endurance — it builds the explosive leg strength that makes your easy and tempo running more economical. Performed once a week through race season, it sharpens speed without the injury risk of flat track sprinting….
Swim45minSession Overview This session alternates between swim bands (resistance) and paddles plus pull buoy (amplification) to develop upper body power and a stronger catch. Contrasting restriction and enhancement within the same session builds proprioceptive awareness that transfers directly to faster, more efficient pool and open water swimming. What You’ll Need Swim resistance band (ankle band…
Swim45minIntermediateSession Overview This 45-minute pool session is built around sculling drills and catch mechanics — two of the most effective tools for developing a sensitive, powerful feel for the water. It is ideal for intermediate swimmers who want to improve stroke efficiency and get more out of every pull. What You’ll Need Pool access (25m…
Bike45minBeginnerSession Overview This 45-minute session is your introduction to structured indoor cycling. It removes the guesswork from your first turbo ride by walking you through warm-up, a simple tempo block, and a proper cool-down. Perfect for beginners who have just bought a turbo trainer and want to make their first session productive rather than overwhelming….
Swim45minAdvancedSession Overview This 45-minute session is built entirely around pure swimming speed. Twelve maximal 25m sprints with full recovery develop your neuromuscular system, improve stroke rate, and raise your overall swim ceiling. It is designed for advanced triathletes who want to get faster, not just fitter — and who understand that speed work requires full…
Swim45minIntermediateSession Overview Your T1 exit — the transition from swimming to cycling — is one of the highest-leverage skills in triathlon, and one of the least-practised. This open water session drills the specific movements of exiting the water, removing your wetsuit and moving efficiently through transition. Repeated practice removes hesitation and turns a chaotic scramble…
Run45minBeginnerSession Overview This 45-minute activation drills session targets the Achilles tendon and calf complex — the most injury-prone area for triathletes building run volume. By combining eccentric loading drills, movement prep exercises, and an easy running effort, you’ll strengthen connective tissue, improve ankle stiffness, and reduce your injury risk. Ideal for athletes returning from a…
Swim45minIntermediateSession Overview This open water speed pyramid applies structured interval training to your race environment. Four 300m efforts at descending pace — each faster than the last — develop your ability to accelerate mid-race and surge through the final stretch of the swim leg. Ideal for intermediate triathletes preparing for Sprint or Olympic distance races…
Swim45minIntermediateSession Overview Four blocks of 300m at Olympic triathlon race pace deliver 1200m of high-quality threshold work in this targeted pool session. It’s the perfect mid-week build session for anyone racing Olympic distance, developing your ability to sustain race-effort pace for blocks longer than most triathletes train at. Consistent splits across all four reps are…
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