Bike45minIntermediateSession Overview This 45-minute turbo session uses standing climb efforts at low cadence to develop neuromuscular power, glute activation, and cycling-specific leg strength. By alternating seated and standing intervals, you’ll build the muscular endurance needed to hold power on race climbs and long flat sections without fading. What You’ll Need Smart or dumb turbo trainer…
Swim45minIntermediateSession Overview This pool session simulates the full 750m sprint triathlon swim from warm-up to race effort to cool-down, entirely in the pool. Unlike an open water practice, you control the exact pacing and distance, making this ideal for dialling in race pace, practising breathing patterns under pressure, and building confidence before a sprint tri….
Swim45minIntermediateSession Overview The Swim Golf session is one of the best techniques for measuring and improving swimming efficiency. You calculate a “golf score” by adding your stroke count for a length to your time in seconds — a lower score means you’re moving faster with fewer strokes. This 45-minute pool session uses the Swim Golf…
Bike45minAdvancedSession Overview Your Maximal Aerobic Power (MAP) is the highest power output your body can sustain while still primarily using oxygen for energy — essentially your VO2max expressed in watts. This 40-minute turbo test identifies your MAP so you can set precise interval training zones beyond FTP, giving you a more complete picture of your…
Run45minAdvancedSession Overview Downhill running is one of triathlon’s most underrated skills and one of the quickest ways to drop time on a hilly run course without extra fitness. This 50-minute session uses controlled downhill repetitions to build eccentric quad strength, improve your lean, and reduce braking on descents. Best suited to advanced runners or those…
Swim45minIntermediateSession Overview The 3-2-1 countdown set pairs descending distances with increasing intensity — you swim 300m at moderate effort, then 200m at CSS threshold, then 100m all-out sprint, before a short rest and a second round. It’s a 45-minute pool session that sharpens finishing speed while building aerobic base, perfect for intermediate swimmers preparing for…
Run45minIntermediateSession Overview This 35-minute session delivers a standalone 3km time trial with a structured warm-up and cool-down. It’s the ideal benchmark test for sprint triathlon athletes, providing a clear snapshot of current running fitness and a repeatable test to track progress every 4–6 weeks. What You’ll Need GPS watch or measured running route (3km) Running…
Swim45minIntermediateSession Overview This 40-minute session hones three race-critical skills: explosive beach entry, efficient dolphin diving in shallow water, and a fast, upright beach exit and run to T1. Practising these transitions can save you 10–30 seconds on race day and reduces anxiety at the swim start. What You’ll Need Wetsuit (if water is below 18°C)…
Bike45minAdvancedSession Overview This 45-minute advanced turbo session mimics the attack-and-recover demands of criterium cycling — short, explosive efforts followed by brief recoveries. It develops anaerobic capacity and trains your legs to clear lactate quickly, essential for drafting-legal triathlon racing and managing the post-swim bike surge. What You’ll Need Turbo trainer or smart trainer Power meter…
Swim45minIntermediateSession Overview This 45-minute kick-only swim session builds explosive leg power and ankle flexibility — two key drivers of freestyle propulsion that are often overlooked in standard pool training. It’s ideal for intermediate swimmers who want to improve their kick contribution and reduce reliance on arm pull alone. What You’ll Need Kickboard (required) Pull buoy…
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