Swim45minIntermediateSession Overview This 45-minute session is built for early mornings when the pool is quiet, the water hasn’t warmed up under the sun, and you can bank quality training before the day’s heat makes any outdoor session harder work than it needs to be. The main set uses threshold-pace intervals to build swim fitness without…
Bike60minAdvancedSession Overview This 58-minute turbo session is built around six hard three-minute efforts at VO2max intensity — the top gear of your aerobic engine. It’s a staple late-season session for lifting your ceiling before racing, sharpening the top-end power that makes race-pace efforts on the bike feel more comfortable by comparison. What You’ll Need Turbo…
Swim30minAdvancedSession Overview This session uses a drag suit or mini swim parachute to add resistance through the pull, building the raw pulling strength that carries over to a stronger, more efficient catch at race pace. Best for intermediate and advanced swimmers with solid technique already — resistance work exaggerates existing form flaws, so it’s not…
Bike30minIntermediateSession Overview For the days when a full 90-minute bike session isn’t happening but you don’t want to skip training altogether, this 30-minute turbo session packs a genuine training stimulus into a short window through short, hard power intervals. It’s aimed at intermediate riders who already have a base of turbo experience and know their…
Bike45minAdvancedSession Overview Most triathlon bike sessions build sustained power, but the ability to accelerate hard from a near-standstill matters more than you’d think — out of T1, out of a tight corner, or responding to a surge in a draft-legal field. This session trains that explosive standing start specifically, using short maximal efforts with full…
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…
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…
Bike45minAdvancedSession Overview Eight 90-second maximal bike efforts is all it takes in this high-intensity turbo session designed to push your VO2max ceiling. Short, brutal, and extremely effective — this is one of the best bang-for-buck sessions for raising aerobic ceiling when time is limited. What You’ll Need Smart turbo trainer or power meter-equipped bike Fan…
Swim60minIntermediateSession Overview A reverse brick flips the usual triathlon order — run first, then open water swim. This uncommon approach develops your ability to manage elevated heart rate and lactic acid in the water, which directly transfers to race starts, aquathlons and SwimRun events where controlling your breath after physical exertion is critical. What You’ll…
Bike45minIntermediateSession Overview This turbo session uses explosive jump-start efforts to develop fast-twitch muscle recruitment and neuromuscular power — the kind of raw speed that decides sprint triathlon bike legs and sets up a strong run off the bike. Best for intermediate and advanced athletes during race season. What You’ll Need Smart turbo trainer or direct-drive…
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