Swim45minIntermediateSession Overview This ascending and descending pyramid session challenges your speed endurance at every distance, from sharp 100m sprints through to a sustained 400m threshold effort and back down again. Ideal for intermediate pool swimmers looking to develop pace awareness and the ability to shift gears during race-pace efforts, this 45-minute session is a staple…
Run60minIntermediateSession Overview This fartlek run uses four extended 5-minute surges at threshold effort to build race-specific speed endurance. Unlike short sprint fartlek (30-60 second bursts), the 5-minute surge duration develops your ability to hold a strong pace when fatigued — exactly what the triathlon run leg demands. The unstructured fartlek format means no track needed:…
Bike60minAdvancedSession Overview Twenty 1-minute Zone 5 efforts with 1-minute recovery — the micro-interval format is brutally effective for building neuromuscular power and raising your VO2max ceiling. Unlike longer VO2max intervals (3-5 minutes), the short 1-minute format lets you sustain higher peak wattage throughout the entire set, maximising the neuromuscular stimulus. This is an advanced session…
Swim60minIntermediateSession Overview This 10x200m build set uses progressive intensity to develop race-pace endurance in the pool. Each 200m rep is faster than the last, training your body to hold quality swimming as fatigue accumulates — exactly the challenge you face in triathlon swim legs. Suited to intermediate swimmers preparing for Olympic or 70.3 distance events….
Run60minIntermediateSession Overview Six 1km repetitions at 10K race pace develops the lactate threshold running speed that translates directly to faster run splits off the bike in triathlon. This interval session targets the physiological zone between your comfortable aerobic pace and your maximum, building your ability to sustain hard effort over the 5km, 10km, and 21km…
Run45minIntermediateSession Overview This 45-minute outdoor pyramid fartlek builds from short bursts to a 4-minute effort and back down, challenging your aerobic system across a range of intensities. The unstructured nature of fartlek — running hard by feel on any terrain — makes it one of the most versatile and enjoyable speed sessions for intermediate triathletes…
Swim45minAdvancedSession Overview This 45-minute pool session uses the Tabata protocol — 20 seconds of maximum effort followed by 10 seconds of rest — applied to swimming to develop explosive neuromuscular speed. Designed for advanced triathletes who have solid pool technique, it will sharpen your sprint finish, improve lactate tolerance, and teach your body to produce…
Run45minIntermediateSession Overview Hill surges develop explosive leg power and neuromuscular strength that translate directly into faster running on flat terrain. This 50-minute session alternates between hard uphill bursts and easy recovery jogs, making it ideal for intermediate runners targeting hilly triathlon run legs or wanting to inject speed into their weekly training. What You’ll Need…
Run60minIntermediateSession Overview Three sustained 2km efforts at half-marathon race pace develop your lactate threshold and teach your body to hold a strong pace across longer run distances. This session suits intermediate to advanced runners training for Olympic or 70.3 triathlon run legs who want to build speed-endurance without a full-blown track workout. What You’ll Need…
Bike90min+AdvancedSession Overview Three sustained 10-minute efforts at VO2max intensity raise your aerobic ceiling and race-day bike power. This demanding session is ideal for advanced cyclists and triathletes looking to push their FTP higher during a dedicated build phase. What You’ll Need Road bike or TT bike Power meter (recommended) or heart rate monitor A flat-to-rolling…
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