Run90min+IntermediateSession Overview The long run is the foundation of triathlon run fitness. This 90-minute aerobic base session builds your fat-burning engine, strengthens tendons and connective tissue, and teaches your body to run efficiently when fatigued — exactly what you need coming off the bike in a 70.3 or full Ironman. What You’ll Need GPS watch…
Run60minIntermediateSession Overview This 60-minute tempo run builds your lactate threshold — the pace you can sustain for a long time before fatigue accumulates. It’s the cornerstone run session for Olympic and 70.3 distance racing, training your body to hold race pace comfortably for the run leg after a hard swim and bike. What You’ll Need…
BikeIntermediateSession Overview This 90-minute endurance ride is designed to build your aerobic base and improve fat-burning efficiency. Perfect for intermediate triathletes preparing for Olympic or 70.3 distance events, you’ll spend most of the session in Zone 2, building the miles in your legs without accumulating excessive fatigue. What You’ll Need Road bike or TT bike…
Run45minIntermediateHill repeats build power, improve running economy, and develop mental toughness. This 45-minute session uses short, hard uphill efforts to strengthen your legs whilst minimising impact stress. Hills force proper running form—you simply cannot run uphill efficiently with poor technique. Session Overview Duration: 45 minutesHill Requirements: 60-90 second climb at hard effort (roughly 4-6% gradient)Total…
BikeRun60minIntermediateThis 60-minute brick session teaches your body to run effectively on fatigued legs. The bike-to-run transition challenges your neuromuscular system in ways that single-discipline training cannot replicate. Expect your legs to feel heavy initially—this is exactly what we’re training you to manage. Session Overview Total Duration: 60 minutesBike: 40 minutes at tempo effortTransition: Quick change…
Bike60minBeginnerAfter months of turbo training, your first outdoor ride of the season is both exciting and daunting. This session focuses on rebuilding your outdoor cycling confidence, checking your bike setup, and reacquainting yourself with road handling and awareness. Keep the effort easy—today is about relearning the feel of outdoor cycling. Session Overview Duration: 60 minutesIntensity:…
Run45minIntermediateSession Overview This 45-minute session builds speed endurance through 1000-metre repeats at a pace faster than your threshold. It is one of the most effective interval sessions for improving your 5K and 10K race pace, which directly benefits your triathlon run leg. What You’ll Need Running shoes suited for road or track GPS watch or…
Run45minIntermediateSession Overview Threshold running is the pace you could sustain for roughly 60 minutes in a race — often described as “comfortably hard.” This 45-minute session develops your ability to hold a faster pace for longer, which directly translates to faster race times over any triathlon distance. What You’ll Need Running shoes suitable for road…
Run30minBeginnerA gentle recovery run designed to promote active recovery and maintain your running fitness without adding stress. Perfect for the day after a hard workout or race. Warm-up (5 minutes) 5 minutes brisk walking, gradually increasing to a very easy jog Dynamic stretches: leg swings, high knees, ankle circles Main Run (20 minutes) 20 minutes…