Bike90min+IntermediateSession Overview This 90-minute outdoor fartlek ride blends base aerobic work with unstructured surge efforts, teaching your legs to respond to changes in pace. It’s ideal for intermediate athletes who want to develop race-ready power without the rigidity of a structured interval session — and it makes for a genuinely enjoyable ride. What You’ll Need…
Swim60minIntermediateSession Overview Three race-pace 500m efforts in open water build the ability to hold quality pace when it matters most. This session is designed for intermediate athletes targeting a sprint or Olympic-distance event who want to practise holding form and pacing discipline in open water — the discipline where it’s hardest to gauge effort accurately….
Swim45minIntermediateSession Overview This pool session simulates the full 750m sprint triathlon swim from warm-up to race effort to cool-down, entirely in the pool. Unlike an open water practice, you control the exact pacing and distance, making this ideal for dialling in race pace, practising breathing patterns under pressure, and building confidence before a sprint tri….
Bike45minAdvancedSession Overview Your Maximal Aerobic Power (MAP) is the highest power output your body can sustain while still primarily using oxygen for energy — essentially your VO2max expressed in watts. This 40-minute turbo test identifies your MAP so you can set precise interval training zones beyond FTP, giving you a more complete picture of your…
Swim45minIntermediateSession Overview The 3-2-1 countdown set pairs descending distances with increasing intensity — you swim 300m at moderate effort, then 200m at CSS threshold, then 100m all-out sprint, before a short rest and a second round. It’s a 45-minute pool session that sharpens finishing speed while building aerobic base, perfect for intermediate swimmers preparing for…
Run60minAdvancedSession Overview Four × 1600m mile repeats are one of the most effective run workouts for triathletes targeting a strong 10km off the bike. This 55-minute session builds lactate threshold, running economy, and mental toughness at race-relevant intensities. What You’ll Need Running track (400m standard) GPS watch with pace alerts Water bottle (trackside) Lightweight trainers…
Swim60minIntermediateSession Overview This 50-minute swim fins session develops explosive kick strength, ankle flexibility, and raw swimming speed. Ideal for intermediate triathletes looking to improve their top-end pace and leg power in the pool. What You’ll Need Short-blade swim fins (Speedo or FINIS recommended) Kickboard Pull buoy (optional, for rest sets) Waterproof watch or poolside clock…
Bike45minAdvancedSession Overview This 45-minute advanced turbo session mimics the attack-and-recover demands of criterium cycling — short, explosive efforts followed by brief recoveries. It develops anaerobic capacity and trains your legs to clear lactate quickly, essential for drafting-legal triathlon racing and managing the post-swim bike surge. What You’ll Need Turbo trainer or smart trainer Power meter…
Bike60minAdvancedSession Overview This 65-minute advanced turbo trainer session uses eight 3-minute intervals at 115% FTP to drive VO2max adaptations — the ceiling of your aerobic capacity. By repeatedly pushing above threshold for short, targeted efforts, you raise the highest sustainable power output your body can reach, which translates directly to faster race times. What You’ll…
Run30minIntermediateSession Overview This 35-minute run session trains your ability to finish fast — an underrated but race-defining skill. By practising a hard negative split with a genuinely fast final kilometre, you build both the physical capacity and the mental confidence to pass rivals in the closing stages of any race. What You’ll Need GPS watch…
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