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…
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…
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