Run60minIntermediateSession Overview Five 2km repeats at 10km race pace, separated by 90-second recovery jogs. A mid-volume lactate threshold session that builds the capacity to sustain race effort across the full run leg of an Olympic or sprint triathlon. Suitable for intermediate athletes targeting a sub-45-minute 10km run leg. What You’ll Need Running watch with GPS…
Swim60minIntermediateSession Overview Three 800m repeats with descending pace — each rep faster than the last — trains you to run on a negative split, save something for the final 400m, and execute race pace under accumulated fatigue. An intermediate pool session building aerobic capacity and pace discipline. What You’ll Need 25m or 50m pool Swim…
Run60minIntermediateSession Overview This 70-minute trail fartlek swaps rigid structure for instinctive speed work through natural terrain. You’ll surge on uphills, float on the downs, and build the reactive run strength that carries over to race day when the road throws an unexpected gradient your way. What You’ll Need Trail, woodland, or park path with gentle…
Swim60minIntermediateSession Overview A reverse brick flips the usual triathlon order — run first, then open water swim. This uncommon approach develops your ability to manage elevated heart rate and lactic acid in the water, which directly transfers to race starts, aquathlons and SwimRun events where controlling your breath after physical exertion is critical. What You’ll…
Swim60minIntermediateSession Overview A pull buoy pyramid (100–200–300–400–300–200–100m) that progressively builds then reduces upper body load, improving arm endurance, pull strength and the ability to maintain stroke rate as fatigue accumulates — all critical for a strong swim leg when arms tire mid-race. What You’ll Need Pull buoy (essential) Swim paddles — optional, increases resistance and…
Swim60minAdvancedSession Overview This advanced 60-minute session combines pool and track work into six back-to-back rounds of 200m swimming and 500m running. It builds the sport-specific fitness needed for aquathlon racing, sharpens your triathlon swim-to-run transitions, and conditions your body to switch between two aerobic disciplines under fatigue. You’ll need access to a pool and a…
Bike60minAdvancedSession Overview This 60-minute hot-weather brick is designed to stress your thermoregulation systems in a controlled environment. By completing a 45-minute turbo session in a warm room followed immediately by a 15-minute outdoor run in the heat, you teach your body to perform under the thermal load of a summer race. What You’ll Need Turbo…
Bike60minIntermediateSession Overview This 75-minute outdoor bike session uses a steady climb to force true VO2max efforts — you’ll ride 5 × 3-minute all-out hill repeats to sharpen your peak aerobic power before summer’s biggest races. Gravity removes the option to soft-pedal, making hills the ideal VO2max training tool. What You’ll Need Road bike or TT…
Swim60minIntermediateSession Overview This 60-minute open water session builds race-speed swim fitness with 6 x 150m high-intensity efforts, each finishing with a sharp buoy turn. It’s designed for triathletes in peak race season who need to sharpen their sprint-distance speed and buoy-turning technique simultaneously. What You’ll Need Open water venue with a marked buoy or turning…
Run60minIntermediateSession Overview This run session builds race-specific speed endurance by combining sustained threshold running with a maximal finish effort — replicating the feeling of pushing hard when already fatigued, exactly as you’d need in the final kilometres of a triathlon run leg. Total run distance is approximately 10km including warm-up and cool-down. What You’ll Need…
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