Swim45minBeginnerSession Overview This technique-focused session isolates three fundamental freestyle mechanics: hand entry, high-elbow catch, and full-body rotation. Correcting these three elements alone dramatically improves stroke efficiency and reduces the energy cost of swimming — critical for triathletes who need to exit the water fresh enough to ride and run well. What You’ll Need 25m or…
Run45minAdvancedSession Overview Ninety-second VO2max intervals sit at the short end of the high-intensity spectrum — long enough to stress your aerobic ceiling, short enough to repeat 8–10 times before form degrades. This advanced track session builds the raw aerobic power and speed endurance that directly converts to a faster run split off the bike in…
Swim45minIntermediateSession Overview Many open water sessions focus on endurance or sighting — but few athletes practise the deep water start itself. This session builds your ability to tread water confidently, react to a start signal, and accelerate quickly to race pace from a stationary floating position. It’s essential preparation for any race that uses a…
Swim45minIntermediateSession Overview This 50-minute pool session targets your Critical Swim Speed (CSS) — the sustainable threshold pace that builds aerobic capacity and race endurance. Five 400m reps at CSS develop the ability to hold form and pacing under fatigue, making it ideal for Olympic and 70.3 triathletes in the early race season. What You’ll Need…
Swim45minIntermediateSession Overview Three 600m efforts in open water, each faster than the last. Negative split swimming — getting progressively faster through a race — is one of the most effective race strategies for triathletes, but it must be practised. This session trains that discipline and teaches you to trust the process of holding back early…
Run45minIntermediateSession Overview This classic pyramid run builds through ascending and descending intervals at 5K race pace, separated by easy recovery jogs. The structure trains your body to produce lactate, clear it, and surge again — a pattern that directly translates to fast triathlon running. The treadmill keeps pace honest when you’d otherwise slow down mid-session….
Swim45minAdvancedSession Overview This 45-minute pool session uses three 400m time trial efforts with full recovery to benchmark your current swim fitness and assess how consistently you can repeat race-pace efforts. It’s an ideal session at the start of a new training block or four weeks out from a race to gauge your readiness. What You’ll…
Run45minIntermediateSession Overview This 45-minute outdoor session takes your speed work off the roads and onto uneven terrain — grass, gravel, and trail surfaces. Running on variable ground fires smaller stabilising muscles, improves proprioception, and builds the ankle strength needed for technical race courses. What You’ll Need Trail shoes or road shoes with grip Suitable location:…
Swim45minIntermediateSession Overview This 45-minute pool session uses four descending 200m efforts to sharpen your race-pace swimming. By progressively increasing intensity through each rep, you’ll build lactate tolerance and teach your body to finish strong under fatigue — essential for triathlon swim exits. What You’ll Need Access to a 25m or 50m pool Pace clock or…
Run45minAdvancedSession Overview This 45-minute run session uses five 4-minute intervals at VO2max intensity to push your aerobic ceiling higher, improving running economy and race-pace capability. Designed for advanced triathletes in the pre-competition phase, this is one of the most effective sessions available for boosting run-leg performance off the bike. What You’ll Need GPS watch with…
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