Swim45minIntermediateSession Overview This 45-minute open water session simulates the full demands of a 750m sprint triathlon swim. It combines a hard race-effort start, sustained threshold pace, and a fast finish — building the specific fitness and confidence you need to nail your sprint distance swim leg. What You’ll Need Open water venue (lake, reservoir or…
Swim45minIntermediateSession Overview This 45-minute pool session uses a kickboard to isolate your leg kick and build the propulsive power that supports fast, efficient swimming. Triathletes often neglect their kick — relying on a low-cadence two-beat pattern to conserve energy — but a stronger, faster kick also improves body position, balance in choppy water, and your…
Bike45minIntermediateSession Overview Three 10-minute blocks at sprint or Olympic triathlon race power — this deceptively simple session builds the specific capacity you need to hold hard watts over your race bike leg. It’s an intermediate session that works equally well at any point in the race season as a quality mid-week effort. What You’ll Need…
Bike60minIntermediateSession Overview This 60-minute structured turbo session simulates the demands of a competitive indoor cycling race on Zwift. Unlike steady-state endurance rides, race-format efforts feature sharp accelerations, VO2max efforts, and variable power output — skills that transfer directly to the chaotic early stages of a non-drafting triathlon bike leg, where settling into pace after the…
Swim45minAdvancedSession Overview This advanced pool session develops lactate tolerance — the ability to sustain hard effort even as lactic acid accumulates in your muscles. Using 8 × 100m at or just above your CSS (Critical Swim Speed) pace with minimal rest, it pushes your anaerobic threshold and builds the capacity to race hard from the…
Bike45minIntermediateSession Overview The 20-minute time trial test is the most widely used method for estimating your functional threshold power (FTP) without laboratory equipment. Your average power from a 20-minute all-out effort multiplied by 0.95 gives you a working FTP number to anchor your training zones. Run this test at the start of a block and…
Run60minAdvancedSession Overview This advanced 60-minute track session hits every energy system in a single workout by cycling through 100m, 200m, 400m and 800m repetitions in a structured ladder format. You will develop raw speed, lactate tolerance, aerobic power and race-pace running economy in one demanding session — ideal for triathletes with a solid run base…
Run60minIntermediateSession Overview This 60-minute track session builds speed endurance through 800m repetitions — the ideal distance for developing the sustained pace you need in the run leg of an Olympic or 70.3 race. You will build lactate tolerance while training your body to run fast when already fatigued. What You’ll Need Running shoes (race flats…
Run45minIntermediateSession Overview When outdoor hills aren’t accessible, this structured treadmill incline session builds the same leg strength and cardiovascular capacity. Incline running recruits glutes, hamstrings, and calves far more intensely than flat running — making it one of the most efficient strength-building tools for triathletes who train indoors. What You’ll Need Treadmill with adjustable incline…
Bike45minIntermediateSession Overview This 45-minute single-speed strength turbo session develops raw cycling power through sustained low-cadence, high-torque efforts. By locking into a heavy gear and grinding at 60-70 rpm, you train your legs to produce force under load — translating directly to stronger climbing performance and improved sustained power output on race day. What You’ll Need…
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