Session Overview This 70-minute turbo session rehearses your race-day hydration and fuelling strategy at race-pace power, with reduced airflow used to simulate heat stress so your gut and pacing are tested the way they will be on race day, not in a cool garage. What You’ll Need Turbo trainer with power meter or reliable RPE…
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…
Bike60minBeginnerSession Overview This is a structured aerobic base session built around the MAF Method (180 minus your age, adjusted for training history) rather than a fixed power or pace zone. The turbo trainer is the ideal environment for this style of session, since a controlled indoor effort makes it far easier to hold a strict…
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…
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…
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…
Bike90min+AdvancedSession Overview This session is your closest race-preparation brick for a full-distance Ironman. 120km at controlled Ironman bike power — around two-thirds of the full race bike leg — followed immediately by a 10km run off the bike at target Ironman run pace. The goal is not to exhaust yourself; it’s to rehearse the physiological…
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