Run60minIntermediateSession Overview A varied-terrain trail run that trades road pace for uneven ground, small climbs and constant minor adjustments underfoot. It’s a genuinely different stimulus to road running — ankle stabiliser muscles and running-specific strength get worked in a way flat tarmac never does, and it’s a welcome mental break from watching pace on a…
Swim60minAdvancedSession Overview A broken 1200m time trial splits your CSS (Critical Swim Speed) test into manageable chunks with short rest, rather than one continuous swim. You’ll hold a harder average pace than a continuous time trial because the brief rests let you recover just enough to keep form together, giving you a more accurate CSS…
Run60minBeginnerSession Overview Power-hiking — fast, purposeful walking with an emphasis on hills — is one of the easiest ways to add aerobic volume in the off-season without the impact load of running. It builds hip and calf strength on the climbs, gives your legs a break from repetitive running mechanics, and works well as a…
Bike60minAdvancedSession Overview A descending interval ladder — 5, 4, 3, 2, then 1 minute — at VO2 max effort with equal recovery, designed to sharpen top-end aerobic power in the closing weeks of a race season. This is a hard, advanced session best suited to athletes with an established base who want a late-season fitness…
Run60minIntermediateSession Overview Five reps of 1000m at 10K race pace, a classic threshold-building session for triathletes who want a run leg that holds up when the fatigue from the swim and bike is already banked. This is a track session, but a flat, quiet road loop works too if a track isn’t available. What You’ll…
Bike60minAdvancedSession Overview This 58-minute turbo session is built around six hard three-minute efforts at VO2max intensity — the top gear of your aerobic engine. It’s a staple late-season session for lifting your ceiling before racing, sharpening the top-end power that makes race-pace efforts on the bike feel more comfortable by comparison. What You’ll Need Turbo…
Session Overview This 70-minute turbo session rehearses your race-day hydration and fuelling strategy at race-pace power, with reduced airflow used to simulate heat stress so your gut and pacing are tested the way they will be on race day, not in a cool garage. What You’ll Need Turbo trainer with power meter or reliable RPE…
Swim60minIntermediateSession Overview A threshold-effort open water session that builds the ability to hold race pace for extended periods while keeping your sighting sharp — ideal for intermediate swimmers preparing for 70.3 or Ironman-distance swim legs where course drift adds up fast if you’re sighting poorly. What You’ll Need Wetsuit or swimskin (water temperature dependent) Tow…
Bike60minBeginnerSession Overview This is a structured aerobic base session built around the MAF Method (180 minus your age, adjusted for training history) rather than a fixed power or pace zone. The turbo trainer is the ideal environment for this style of session, since a controlled indoor effort makes it far easier to hold a strict…
Bike60minAdvancedSession Overview A demanding outdoor VO2 max session for experienced riders looking to build top-end aerobic power ahead of hilly or high-intensity racing. Five 8-minute efforts at a hard, sustained intensity build the kind of aerobic ceiling that makes race-pace efforts feel more manageable by comparison. What You’ll Need A rolling or gently uphill outdoor…
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