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…
BikeSwim60minIntermediateSession Overview This indoor brick simulates the first two legs of a sprint triathlon without leaving the building — ideal for race-specific training when outdoor conditions or time are against you. You’ll swim 750m at threshold effort in the pool, then transition straight to 20km on a turbo trainer to feel that unique bike-after-swim fatigue….
Swim45minAdvancedSession Overview A demanding threshold pool set for advanced triathletes. Four 400m intervals at CSS pace with just 60 seconds’ rest between reps forces rapid recovery at race intensity — exactly the stimulus you need to hold pace for 1.9km or 3.8km on race day. What You’ll Need 25m or 50m pool with a visible…
Swim30minIntermediateSession Overview A progressive pool session where you build pace across 10 x 100m intervals, finishing at or faster than CSS. Perfect for intermediate swimmers looking to sharpen their race-day pace awareness and test their 1000m fitness. What You’ll Need 25m or 50m swimming pool with a visible pace clock Waterproof watch or stopwatch Swim…
Run45minIntermediateSession Overview This 45-minute outdoor session uses stair and ramp repeats to build the explosive leg power that makes you faster off the bike and more efficient on every climb. By forcing your quads, glutes and calves to work in short, maximum-effort bursts, you develop fast-twitch muscle recruitment that standard running sessions rarely target. Suitable…
Swim60minIntermediateSession Overview This high-volume sprint set targets neuromuscular speed and swim efficiency through 40 short, sharp 50m efforts. Borrowed from masters swimming programmes, it’s ideal for intermediate pool swimmers who want to build raw speed, improve stroke rate, and develop the ability to hold technique under accumulated fatigue. Total distance including warm-up and cool-down: approximately…
Run60minIntermediateSession Overview This 12x400m track session is a high-volume speed workout targeting your 5K race pace — one of the most effective intervals for improving run economy, lactate tolerance, and the leg speed that pays dividends in the final kilometre of a triathlon run. The 12 reps may look daunting, but with controlled pacing and…
Run45minIntermediateSession Overview The track ladder is one of the most versatile speed sessions in a triathlete’s toolkit. By ascending from 200m to 800m and then descending back to 200m, you tax your speed (short reps), your lactate tolerance (middle reps), and your ability to maintain form at speed when fatigued (descending reps). Total hard running:…
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