Swim45minIntermediateSession Overview This 45-minute pool session uses a descending effort format — each repetition is faster than the last. You will develop race-pace control, sharpened speed awareness, and the ability to finish strong when fatigued, all skills that transfer directly to triathlon swim performance. What You’ll Need Access to a 25m or 50m swimming pool…
Swim45minIntermediateSession Overview This 45-minute open water session simulates the full 1500m Olympic race-distance swim. You will practise sighting, pacing, and managing effort under race-like conditions to build confidence ahead of your next triathlon. What You’ll Need Triathlon wetsuit (or swimsuit for warm water venues) Open water swim safety buoy GPS watch to track distance and…
Run30minIntermediateSession Overview Strides are short, controlled accelerations that improve running economy, neuromuscular coordination, and leg speed. This 30-minute session is ideal as a standalone quality session or tacked onto the end of an easy run, and is particularly useful in the weeks building up to race season. What You’ll Need Running shoes (your race shoes…
Bike60minAdvancedPyramid interval sessions are one of the most effective ways to develop cycling power because they expose you to multiple intensity zones within a single session. As effort climbs and descends through the pyramid, your body must adapt to different energy systems — building both aerobic capacity and neuromuscular power. This 60-minute session is structured…
Run45minBeginnerSession Overview This outdoor park session combines short run intervals with bodyweight step and bench exercises to build running-specific strength, power and cardiovascular fitness. It is great for beginner and intermediate triathletes who want to improve their run leg without needing a track or gym membership. What You’ll Need A local park with a bench…
Run45minIntermediateSession Overview This short, sharp track or road sprint session uses 200m repeats to develop raw running speed, leg turnover and neuromuscular efficiency. It is an ideal speed session for intermediate and advanced triathletes building towards the run leg of a sprint or Olympic distance race. What You’ll Need Athletic track, straight road, or measured…
Swim45minIntermediateSession Overview A fartlek swim session brings the spontaneous, unstructured speed of fartlek running into the pool. Rather than fixed rep distances, you vary your pace in response to how you feel — fast when you feel good, easy when you need recovery. This approach develops both speed and race awareness, and is a refreshing…
Swim30minAdvancedSession Overview This short, sharp 30-minute pool session develops raw swim speed through 50m sprint repeats. Sprint sets train your fast-twitch muscle fibres, increase stroke rate under effort, and build the explosive capacity to surge off the start or around buoys on race day. Short and intense, this session punches well above its time investment…
Swim45minIntermediateSession Overview A 2km swim time trial is one of the most valuable sessions in any triathlete’s training week — it gives you a clear benchmark of your swim fitness, helps you calculate your Critical Swim Speed (CSS), and tests your ability to hold pace under pressure. This 45-minute session is structured to get you…
Run45minIntermediateSession Overview This 45-minute fartlek run session uses unstructured speed play to build raw running speed, aerobic capacity, and mental toughness — all essential qualities for triathlon racing. Fartlek, Swedish for “speed play”, lets you vary your effort based on feel, making it fun, flexible, and surprisingly effective. Ideal for intermediate runners looking to break…
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