Run45minAdvancedSession Overview A 1500m time trial on the track is one of the most useful run benchmarks available to triathletes — short enough to push at maximal effort, long enough to require real pacing discipline. The 1500m is directly relevant to triathlon because it mirrors the run leg of a sprint triathlon at speed, and…
Swim45minIntermediateSession Overview Open water fartlek swimming replaces the rigid interval structure of pool training with unstructured, responsive speed play in a natural environment. Rather than following fixed distances and rest intervals, you surge based on landmarks, buoys, or feel — accelerating for 30–60 seconds, easing off, then surging again. This builds race instincts, improves your…
Bike90min+AdvancedSession Overview This 75-minute outdoor ride fuses two training stimuli: the aerobic adaptation of sustained tempo effort with the neuromuscular demand of short explosive sprints embedded within it. The result challenges you to return to tempo pace immediately after each sprint — no Zone 2 recovery allowed — making it particularly valuable for sprint and…
Bike60minIntermediateSession Overview This 60-minute turbo session targets the zone just above your Functional Threshold Power (FTP), placing the metabolic stress that builds lactate tolerance and neuromuscular power. It suits intermediate triathletes in peak race preparation who want to push their bike power ceiling beyond what standard threshold work achieves. What You’ll Need Turbo trainer or…
Bike45minIntermediateSession Overview This 45-minute turbo session uses a descending block format to push your cycling threshold and top-end power. As the interval duration drops from 8 to 2 minutes, the intensity rises from just below FTP to well above it — training your body to clear lactate quickly and handle hard efforts when it counts….
Swim45minIntermediateSession Overview This 45-minute progressive pool session builds your ability to hold pace under fatigue. Eight 150m repeats progress from easy Zone 2 effort through to near-race pace, developing lactate threshold and pace judgment. Ideal for intermediate swimmers targeting sprint or Olympic-distance triathlon. What You’ll Need Pool access (25m or 50m) Swim goggles Pull buoy…
Swim45minIntermediateSession Overview This 45-minute CSS speed pyramid targets your Critical Swim Speed threshold with five descending 200m repeats, helping you hold your fastest sustainable pace while building lactate tolerance. It’s ideal for intermediate swimmers preparing for sprint or Olympic-distance racing. What You’ll Need 25m or 50m pool Pace clock or swim watch Pull buoy (optional…
Bike60minAdvancedSession Overview This advanced turbo session uses six 5-minute maximum aerobic efforts with full 5-minute recovery intervals to target your VO2max — the upper ceiling of your aerobic power. By working at or above 105% of FTP and allowing complete recovery between efforts, this session creates the maximal aerobic stimulus needed to push your power…
Swim45minAdvancedSession Overview This 45-minute open water session delivers six hard race-intensity intervals of 200m each, building the speed, sighting discipline, and mental toughness you need to race hard in uncontrolled conditions. It’s aimed at experienced open water swimmers who can already navigate and sight confidently. What You’ll Need Safe open water location with buoy markers…
Run45minAdvancedSession Overview Ninety-second VO2max intervals sit at the short end of the high-intensity spectrum — long enough to stress your aerobic ceiling, short enough to repeat 8–10 times before form degrades. This advanced track session builds the raw aerobic power and speed endurance that directly converts to a faster run split off the bike in…
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