Swim45minSession Overview This session alternates between swim bands (resistance) and paddles plus pull buoy (amplification) to develop upper body power and a stronger catch. Contrasting restriction and enhancement within the same session builds proprioceptive awareness that transfers directly to faster, more efficient pool and open water swimming. What You’ll Need Swim resistance band (ankle band…
Run60minAdvancedSession Overview This 55-minute advanced run session uses descending interval lengths — 10, 8, 6, 4 and 2 minutes — at progressively higher intensities. Each rep gets shorter and faster, building towards a near-maximal final effort. It combines sub-threshold, threshold and VO2max work in a single mentally engaging session that develops your ability to hurt…
Bike90min+IntermediateSession Overview This 75-minute turbo trainer session takes you through a full cycling power profile — sprint, 1-minute, 5-minute and 20-minute maximal efforts — to identify your strengths and weaknesses as a cyclist. The results reveal whether you are a sprinter, a sustained-effort rider or a time triallist, which shapes how you train for your…
Swim90min+IntermediateSession Overview This challenging 75-minute session builds aquathlon fitness and trains the swim-to-run transition by alternating pool swims with road runs in repeated efforts. Four rounds of 300m pool swim followed immediately by 800m run develop the ability to shift from horizontal swimming to upright running quickly — a key skill that’s often undertrained by…
Bike60minAdvancedSession Overview This advanced 60-minute turbo session uses a descending interval ladder — 10, 8, 6, 4, and 2 minutes — where each block is harder than the last as the duration drops. You start near FTP and build to VO2max intensity as the intervals shorten. It’s mentally and physically demanding, training both your aerobic…
Run60minIntermediateSession Overview This 60-minute session uses controlled race-effort intervals in warm conditions to build heat tolerance, mental resilience, and the ability to hold pace when temperatures rise. It is designed for intermediate triathletes racing in summer and needing to train their bodies to manage heat during high-intensity efforts. What You’ll Need Flat or gently undulating…
Swim45minAdvancedSession Overview This 45-minute session is built entirely around pure swimming speed. Twelve maximal 25m sprints with full recovery develop your neuromuscular system, improve stroke rate, and raise your overall swim ceiling. It is designed for advanced triathletes who want to get faster, not just fitter — and who understand that speed work requires full…
Bike90min+IntermediateSession Overview This Strava KOM Hunt session uses real road segments to structure your outdoor sprint intervals. Rather than riding to a predetermined power number, you give full race-effort sprints against your own best times and local competition on pre-selected segments. It builds raw neuromuscular power, pacing instinct, and the mental sharpness needed for race-day…
Swim45minIntermediateSession Overview This open water speed pyramid applies structured interval training to your race environment. Four 300m efforts at descending pace — each faster than the last — develop your ability to accelerate mid-race and surge through the final stretch of the swim leg. Ideal for intermediate triathletes preparing for Sprint or Olympic distance races…
Bike60minAdvancedSession Overview This lactate clearance session trains your body to process and flush lactate during active recovery periods — a critical skill for race situations where you have surged hard on a climb and need to recover quickly without losing time. Five six-minute blocks at 105–110% FTP are separated by 4-minute active recovery at 60%…
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