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…
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…
Bike60minIntermediateSession Overview This 75-minute outdoor bike session uses a steady climb to force true VO2max efforts — you’ll ride 5 × 3-minute all-out hill repeats to sharpen your peak aerobic power before summer’s biggest races. Gravity removes the option to soft-pedal, making hills the ideal VO2max training tool. What You’ll Need Road bike or TT…
Swim60minIntermediateSession Overview This 60-minute open water session builds race-speed swim fitness with 6 x 150m high-intensity efforts, each finishing with a sharp buoy turn. It’s designed for triathletes in peak race season who need to sharpen their sprint-distance speed and buoy-turning technique simultaneously. What You’ll Need Open water venue with a marked buoy or turning…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.