Swim45minIntermediateSession Overview Navigation errors cost precious time on race day — this 45-minute open water session will sharpen your sighting skills through deliberate zigzag route practice. By intentionally swimming off-course and correcting back to your target, you’ll build the instincts to stay on line under race pressure. Best used in the weeks leading up to…
Bike45minIntermediateSession Overview This 45-minute turbo session uses a descending block format to push your cycling threshold and top-end power. As the interval duration drops from 8 to 2 minutes, the intensity rises from just below FTP to well above it — training your body to clear lactate quickly and handle hard efforts when it counts….
Swim45minIntermediateSession Overview This 45-minute progressive pool session builds your ability to hold pace under fatigue. Eight 150m repeats progress from easy Zone 2 effort through to near-race pace, developing lactate threshold and pace judgment. Ideal for intermediate swimmers targeting sprint or Olympic-distance triathlon. What You’ll Need Pool access (25m or 50m) Swim goggles Pull buoy…
Bike45minIntermediateSession Overview This 45-minute pre-race taper ride sharpens your legs without creating fatigue, combining easy zone 2 spinning with short race-pace bursts. It’s designed for the day before or two days before a sprint triathlon to activate your neuromuscular system and flush out any residual stiffness. What You’ll Need Turbo trainer or quiet outdoor road…
Swim45minIntermediateSession Overview This 45-minute CSS speed pyramid targets your Critical Swim Speed threshold with five descending 200m repeats, helping you hold your fastest sustainable pace while building lactate tolerance. It’s ideal for intermediate swimmers preparing for sprint or Olympic-distance racing. What You’ll Need 25m or 50m pool Pace clock or swim watch Pull buoy (optional…
Swim45minAdvancedSession Overview This 45-minute open water session delivers six hard race-intensity intervals of 200m each, building the speed, sighting discipline, and mental toughness you need to race hard in uncontrolled conditions. It’s aimed at experienced open water swimmers who can already navigate and sight confidently. What You’ll Need Safe open water location with buoy markers…
Swim45minIntermediateSession Overview This 45-minute taper swim is designed for the week before your sprint triathlon, keeping your feel for the water sharp while letting your body arrive race-ready. You’ll cover 2000m with a blend of technique drills and short race-pace bursts to prime your nervous system without adding fatigue. What You’ll Need Pool access (25m…
Run45minBeginnerSession Overview Run cadence — steps per minute — is one of the most impactful changes a triathlete can make to run efficiency. Most recreational runners operate at 155–165 spm. Elite runners and triathletes typically run at 180+ spm. Higher cadence reduces ground contact time, lowers impact forces, and crucially in triathlon, protects your quads…
Swim45minIntermediateSession Overview This 45-minute continuous pool session sits in Zone 3 — comfortably uncomfortable. You are working above easy aerobic pace but below threshold. This builds significant aerobic capacity and teaches your body to sustain a strong swim pace for 750m to 1500m race efforts. Unlike interval sessions, there is nowhere to hide here. Session…
Swim45minIntermediateSession Overview As summer arrives and open water temperatures rise, your body needs time to adapt to the heat — not just the water. This 45-minute session helps you acclimatise to warm open water conditions, practise safe pacing in the heat, and build confidence when temperatures creep above 20°C. Ideal for athletes racing in July…
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