Bike60minAdvancedSession Overview This VO2max turbo session uses four 4-minute intervals at 110–120% of FTP to drive cardiac output to its ceiling and expand your aerobic capacity. It is one of the most evidence-backed interval formats for cycling power development — short enough to maintain maximum effort throughout each rep, long enough to force a genuine…
Swim90min+AdvancedSession Overview This advanced 90-minute+ brick session alternates between 400m pool swims and 2km runs for four complete rounds, training your body to rapidly switch between energy systems. It builds the race-specific fitness needed for aquathlons and multisport events, and sharpens the mental discipline of managing effort across repeated sport transitions. What You’ll Need Pool…
Bike60minAdvancedSession Overview This 60-minute Olympic-distance-focused turbo session uses a power pyramid — ramping from Zone 3 tempo up to Zone 5 maximal efforts and back down — to build the race-specific power you need to produce a fast bike split. Advanced athletes preparing for an Olympic triathlon in the next 4–6 weeks will get the…
Swim45minIntermediateSession Overview This 45-minute VO2max pool session uses 10 x 100m efforts at critical swim speed or slightly faster, with short 20-second rest periods to keep your aerobic system under sustained pressure. It’s designed for intermediate swimmers who can hold consistent pacing across a set and want to push their swim ceiling ahead of race…
Run45minIntermediateSession Overview This 45-minute off-road hill repeat session builds the leg strength, VO2max, and running resilience that flat road sessions can’t replicate. Attacking steep gradients at high effort drives significant cardiovascular adaptation, while the off-road surface adds proprioceptive challenge that improves your running economy on all terrain. Ideal for intermediate runners looking to add a…
Swim60minIntermediateSession Overview This open water interval session uses 5 x 400m efforts at race pace to build the speed endurance and sighting confidence you need for triathlon swim legs from sprint through to Olympic distance. By swimming at race effort in real open water conditions, you’re training your body to maintain pace while navigating, drafting,…
Bike60minIntermediateSession Overview This structured turbo session replicates the sustained high power demanded in an Olympic-distance triathlon bike leg. Six 6-minute intervals at VO2max (105–115% FTP) with short recoveries train your body to sustain race-pace power for 40km. Aimed at intermediate to advanced riders preparing for summer races. What You’ll Need Turbo trainer or smart trainer…
Swim45minIntermediateSession Overview This sprint pyramid swim builds raw speed and lactic acid tolerance by ascending from 50m to 200m and descending back down, targeting near-maximal effort on every rep. It’s ideal for intermediate swimmers looking to sharpen sprint mechanics ahead of race season. What You’ll Need Pool (25m or 50m) Swim watch or poolside clock…
Swim60minIntermediateSession Overview This open water session uses 6 × 250m intervals to develop the pacing ability triathletes need to manage the surge-and-settle rhythm of a race swim. Unlike long continuous efforts, intervals teach you to lift intensity, settle back, and repeat — a skill that is almost impossible to develop in pool training alone. What…
Run45minSession Overview Ten maximal 30-second uphill sprints targeting neuromuscular power, running economy, and force production. This session doesn’t build aerobic endurance — it builds the explosive leg strength that makes your easy and tempo running more economical. Performed once a week through race season, it sharpens speed without the injury risk of flat track sprinting….
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