Bike90min+BeginnerSession Overview Not every ride needs a structured set. This is a genuinely easy, conversational-pace ride with training partners or a club group — useful for active recovery, building bike-handling and group-riding confidence, and staying motivated through a long training block without every session feeling like a test. What You’ll Need Road or gravel bike…
Bike90min+IntermediateSession Overview This session tests aerobic decoupling — how much your heart rate drifts upward relative to your power output over a long steady ride. A big split between the first and second half signals your aerobic base needs more work; a small split means your endurance engine is holding up well under sustained load….
BikeRun90min+IntermediateSession Overview As daylight shortens and mornings cool into autumn, this brick session practises the layering decisions that catch a lot of triathletes out early in the season: what to wear on the bike leg without overheating, and how to shed or adjust it fast in transition before the run. It’s for anyone racing or…
Bike90min+IntermediateSession Overview This 90-minute outdoor ride is designed for the hottest weeks of the season, timed to start in the last couple of hours before sunset once the day’s peak heat has passed. It builds steady aerobic endurance with a tempo finish, letting you bank a genuinely useful training ride without racing the thermometer during…
BikeSwim90min+AdvancedSession Overview Aquabike — swim and bike only, no run — has its own pacing logic that’s easy to get wrong if you only ever train with a run leg in mind. Without a run to manage, both the swim and the bike can be raced closer to their genuine ceiling than a standard triathlon…
BikeRun90min+IntermediateSession Overview A combined bike-to-run session designed to rehearse racing in late-summer heat: a controlled-effort ride straight into an off-the-bike run, done in the warmest part of the day you can safely train in. It’s for anyone with a hot-weather race coming up who wants their body — and their pacing discipline — used to…
Run90min+IntermediateSession Overview A three-stage progressive long run that starts at easy aerobic pace and finishes at half-marathon effort — a session that trains your legs to hold form and pace when fatigued, which is exactly what the run leg of any triathlon demands after hours on the bike. What You’ll Need Running shoes suited to…
Bike90min+AdvancedSession Overview A long brick session built around one specific skill: pacing discipline. Instead of riding steady and then seeing how the legs feel, you deliberately ride the first half conservatively and the second half harder, then carry that same negative-split approach into the run — exactly the pacing shape that separates a strong Ironman-distance…
Bike90min+IntermediateSession Overview A long, steady outdoor ride built specifically to train your gut to handle higher carbohydrate intake, using a stepped fuelling schedule rather than fuelling “by feel”. Best used as a rehearsal for long-course race nutrition, ideally with the exact products you plan to use on race day. What You’ll Need 2-3 bottles of…
Bike90min+AdvancedSession Overview A structured indoor bike session for athletes in Ironman build, using stepped power increases through a long ride to rehearse holding — and slightly building — effort as fatigue accumulates, rather than riding at one flat wattage for four hours. Best done on a turbo where you can hold precise power targets. What…
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