Bike90min+AdvancedSession Overview This session simulates the race structure of the WTCS London sprint triathlon on 25 July — 750m pool swim, 20km turbo time trial and 5km track run — giving you a controlled race rehearsal six weeks out from the event. It’s also ideal for any sprint triathlete peaking for a summer race, testing…
Swim45minIntermediateSession Overview This 45-minute pool session pairs resistance bands and swim paddles to maximally load the upper body pull phase. By isolating arm strength and catch mechanics, you’ll build the power that produces faster swim splits even when you conserve leg energy for the bike leg that follows. What You’ll Need Swim paddles (matched to…
Swim45minIntermediateSession Overview This 45-minute pool session uses six descending 500m reps to challenge your pacing, push your CSS threshold, and build the race-specific speed endurance that makes the difference in triathlon swim splits. It’s ideal for intermediate and advanced swimmers ready to race the clock. What You’ll Need 25m or 50m pool Swim watch or…
Swim60minIntermediateSession Overview A pull buoy pyramid (100–200–300–400–300–200–100m) that progressively builds then reduces upper body load, improving arm endurance, pull strength and the ability to maintain stroke rate as fatigue accumulates — all critical for a strong swim leg when arms tire mid-race. What You’ll Need Pull buoy (essential) Swim paddles — optional, increases resistance and…
Swim60minAdvancedSession Overview This advanced 60-minute session combines pool and track work into six back-to-back rounds of 200m swimming and 500m running. It builds the sport-specific fitness needed for aquathlon racing, sharpens your triathlon swim-to-run transitions, and conditions your body to switch between two aerobic disciplines under fatigue. You’ll need access to a pool and a…
Swim45minIntermediateSession Overview This 45-minute pool session measures your stroke efficiency using the SWOLF score, then immediately trains you to swim faster at critical swim speed (CSS). It’s the ideal session to benchmark your swim efficiency and build speed in the same workout — available to all ability levels. What You’ll Need 25m or 50m pool…
BikeSwim60minIntermediateSession Overview This indoor brick simulates the first two legs of a sprint triathlon without leaving the building — ideal for race-specific training when outdoor conditions or time are against you. You’ll swim 750m at threshold effort in the pool, then transition straight to 20km on a turbo trainer to feel that unique bike-after-swim fatigue….
Swim45minIntermediateSession Overview Critical Swim Speed (CSS) is the pace you can sustain continuously for around 30 minutes — your aerobic threshold for swimming. Training at CSS is highly effective for building open water race pace, improving stroke efficiency under fatigue, and developing the aerobic base needed for 1500m and 1900m race swims. This 10×150m session…
Swim45minAdvancedSession Overview A demanding threshold pool set for advanced triathletes. Four 400m intervals at CSS pace with just 60 seconds’ rest between reps forces rapid recovery at race intensity — exactly the stimulus you need to hold pace for 1.9km or 3.8km on race day. What You’ll Need 25m or 50m pool with a visible…
Swim30minIntermediateSession Overview A progressive pool session where you build pace across 10 x 100m intervals, finishing at or faster than CSS. Perfect for intermediate swimmers looking to sharpen their race-day pace awareness and test their 1000m fitness. What You’ll Need 25m or 50m swimming pool with a visible pace clock Waterproof watch or stopwatch Swim…
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