Run30minIntermediateSession Overview This session uses your local parkrun as a structured 5K time trial. Rather than simply running and hoping for the best, you will apply a specific race strategy: even pacing with a planned negative split. Used once every 4-6 weeks, the parkrun PB attempt is one of the most effective benchmarking tools available…
Run45minIntermediateSession Overview This 800m repeat session develops race-pace speed and lactate tolerance for sprint and Olympic distance triathlons. Intermediate runners will build sustainable running power at race intensity, while learning to manage effort and recovery between quality intervals — a key skill for the run leg of any triathlon. What You Will Need Running track…
Swim60minAdvancedSession Overview This session simulates the full 1500m Olympic-distance race swim in open water. Rather than just completing the distance, you’ll execute it with the same pacing structure you’ll use on race day — a controlled start, a sustained middle section at race pace, and a strong final push to the exit. Do this 2–3…
Run45minIntermediateSession Overview Mile repeats are one of the most effective run sessions for building speed endurance at 10K race pace. This 50-minute session includes 4 x 1-mile efforts with recovery jogs, developing the sustained-pace fitness that translates directly to faster triathlon run splits. What You’ll Need GPS watch or measured route (track, parkrun course or…
Swim45minIntermediateSession Overview This 45-minute pool session uses short fins to build kick power, improve body position and develop speed. Fins allow you to maintain a higher pace while reinforcing correct technique, making this an effective speed-building session for intermediate swimmers preparing for open water racing. What You’ll Need Short training fins (not long snorkelling fins)…
Bike45minIntermediateSession Overview The 30/30 (30 seconds on, 30 seconds easy) interval format is one of the most efficient ways to accumulate time at VO2max without the deep fatigue of longer intervals. By keeping each effort short and using equal recovery, you can sustain high quality across a larger number of repetitions — building both aerobic…
Swim60minIntermediateSession Overview This 60-minute aquathlon simulation session replicates the run-swim-run race format to build transition fitness, mental toughness, and the unique cardiovascular demands of moving between disciplines in rapid succession. Ideal for spring race preparation, this session teaches your body to adapt quickly from running effort to swimming effort and back again — a skill…
Run90min+IntermediateSession Overview This duathlon brick session replicates the run-bike-run race format to build race-specific fitness and sharpen your T1 and T2 transitions. Targeting intermediate athletes with a 90-minute total duration, it’s an essential session in the weeks before a duathlon race and equally valuable as a general multisport fitness workout during the spring race build….
Swim60minIntermediateSession Overview The pyramid swim is one of the most effective pool session structures for triathletes because it develops both speed and endurance within a single workout. By ascending in distance and effort before descending back down — with each descending rep aimed to be slightly faster — you train your body to hold form…
Run45minIntermediateSession Overview This 45-minute treadmill HIIT session uses speed and incline variation to build running economy, lactate tolerance, and top-end speed — all without setting foot outside. It’s ideal for winter training blocks, days when outdoor conditions are poor, or when you need a controlled environment to hit specific pace targets. Intermediate runners who can…
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