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…
BikeRunSwim90min+AdvancedSession Overview A field test day benchmarks all three disciplines in a single day so your training zones are reset against current fitness rather than numbers from three months ago. It’s a big day — space the three tests out with proper recovery between them, and treat this as a standalone testing block rather than…
Run90min+AdvancedSession Overview This session rehearses your full race-day fuelling plan under real fatigue — a long race-effort bike block straight into a race-pace run — so you find out which products and intake rates your gut can handle before race day, not during it. Best used by athletes in the final 6–8 weeks of Ironman-distance…
BikeRun90min+AdvancedSession Overview A swim-bike-run-bike-run “double brick” that rehearses the specific fatigue pattern of racing on tired legs twice over, building the neuromuscular adaptation to run off the bike more effectively than a standard single brick session. What You’ll Need Access to a pool or safe open water for the swim segment (or substitute a 15-minute…
Run90min+IntermediateSession Overview A structured practice run to rehearse a fixed run-walk pattern for the Ironman marathon — deliberately building walk breaks into your pacing strategy from the start, rather than being forced into unplanned walking when things fall apart late in the run. What You’ll Need A GPS watch with an interval/lap alert function, set…
BikeRunSwim90min+AdvancedSession Overview A short, sharp brick session that simulates the super-sprint format used in World Triathlon mixed relay racing: repeated efforts of 300m swim, 8km bike and 2km run, raced back-to-back with minimal recovery. It’s a brutal test of your ability to switch disciplines and hold pace when your legs are still loaded from the…
Bike90min+IntermediateSession Overview A flat, sustained-effort ride built around holding your aero position for extended blocks rather than short bursts. Best done on a quiet flat road or closed loop where you can settle into position without constant braking or cornering. What You’ll Need Triathlon or road bike, ideally with aerobars fitted A flat, low-traffic route…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.