Run45minAdvancedSession Overview Forty seconds hard, twenty seconds easy, repeated. The short recoveries keep the heart rate high while the hard reps stay controlled, so you collect a lot of time at speed without the grind of long intervals. It suits an off-season block where you want to keep some intensity in your legs without a…
Swim45minIntermediateSession Overview A 45-minute pool session built around resistance tools rather than pure distance, aimed at building the swim-specific strength that’s easy to neglect once open water sessions stop for the year. It’s a good fit for the off-season, when the goal shifts from race-pace endurance to building a stronger, more efficient pull for next…
Swim45minIntermediateSession Overview A pace-control session that builds from a relaxed 100m up to a sustained 400m, getting faster — not slower — as the distances grow. It’s a good mid-week test of your ability to hold form and pace under accumulating fatigue, a skill that matters far more on race day than pure sprint speed….
Bike60minAdvancedSession Overview A descending interval ladder — 5, 4, 3, 2, then 1 minute — at VO2 max effort with equal recovery, designed to sharpen top-end aerobic power in the closing weeks of a race season. This is a hard, advanced session best suited to athletes with an established base who want a late-season fitness…
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…
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