Swim60minIntermediateSession Overview This open water interval session uses 5 x 300m efforts at race pace to build your ability to distribute effort evenly across the swim leg. It is ideal for intermediate triathletes preparing for sprint or Olympic distance races — the interval structure trains pacing discipline and sustained race-level intensity in real open water…
Bike60minAdvancedSession Overview This session targets your VO2max — the ceiling of your aerobic engine — with five hard five-minute efforts above FTP. It’s a demanding but time-efficient session for advanced cyclists who want to push their top-end power and improve race-pace capacity. Expect to work at RPE 8-9 throughout the main set. What You’ll Need…
Bike90min+IntermediateSession Overview Sweet spot training sits just below threshold — hard enough to build significant aerobic capacity, but sustainable enough to recover from quickly. This outdoor ride uses 4×10-minute blocks at 88–93% FTP (RPE 7–7.5) to build race-specific cycling endurance. It’s one of the most efficient sessions in triathlon training, delivering a high fitness return…
Run60minIntermediateSession Overview This 60-minute track session uses 4×1200m intervals at 5K race pace to develop speed endurance — the ability to hold fast paces for longer than feels comfortable. It bridges the gap between pure speed and aerobic endurance, making your triathlon run split faster even at the back end of a long race. What…
Swim45minIntermediateSession Overview This 50-minute pool session targets your Critical Swim Speed (CSS) — the sustainable threshold pace that builds aerobic capacity and race endurance. Five 400m reps at CSS develop the ability to hold form and pacing under fatigue, making it ideal for Olympic and 70.3 triathletes in the early race season. What You’ll Need…
Run45minIntermediateSession Overview This classic pyramid run builds through ascending and descending intervals at 5K race pace, separated by easy recovery jogs. The structure trains your body to produce lactate, clear it, and surge again — a pattern that directly translates to fast triathlon running. The treadmill keeps pace honest when you’d otherwise slow down mid-session….
Bike30minAdvancedSession Overview Ten-second all-out sprints on the turbo are one of the most underrated sessions in triathlon training. These brief explosions recruit your fast-twitch muscle fibres, improve neuromuscular firing patterns, and teach your legs to produce peak power quickly — giving you the ability to surge past competitors or respond to climbs mid-race without blowing…
Run45minIntermediateSession Overview This 45-minute outdoor session takes your speed work off the roads and onto uneven terrain — grass, gravel, and trail surfaces. Running on variable ground fires smaller stabilising muscles, improves proprioception, and builds the ankle strength needed for technical race courses. What You’ll Need Trail shoes or road shoes with grip Suitable location:…
Run45minAdvancedSession Overview This 45-minute run session uses five 4-minute intervals at VO2max intensity to push your aerobic ceiling higher, improving running economy and race-pace capability. Designed for advanced triathletes in the pre-competition phase, this is one of the most effective sessions available for boosting run-leg performance off the bike. What You’ll Need GPS watch with…
Bike45minIntermediateSession Overview This 45-minute turbo session uses standing climb efforts at low cadence to develop neuromuscular power, glute activation, and cycling-specific leg strength. By alternating seated and standing intervals, you’ll build the muscular endurance needed to hold power on race climbs and long flat sections without fading. What You’ll Need Smart or dumb turbo trainer…
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