Session Overview This 50-minute outdoor run is built for the fading light of late-summer evenings, when the sun drops mid-session and visibility of the ground changes underfoot. You’ll run by effort and heart rate rather than chasing a pace target, with a technique focus on a shorter, higher-cadence stride to keep you sure-footed as the…
Run30minBeginnerSession Overview Back from a summer holiday or a stretch off training? This easy 30-minute run is designed to ease you back into consistent running without risking the niggles that come from jumping straight back into your pre-break paces. Suitable for beginners and anyone returning to training after 1-3 weeks away. What You’ll Need Comfortable,…
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…
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…
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…
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…
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