Run45minBeginnerSession Overview A low-intensity session combining an easy run with targeted yoga-based mobility work, designed for the off-season when the priority shifts from building fitness to addressing the tightness and asymmetries that a full race season builds up. Suitable for any level — this is about movement quality, not effort. What You’ll Need A yoga…
Run60minBeginnerSession Overview Power-hiking — fast, purposeful walking with an emphasis on hills — is one of the easiest ways to add aerobic volume in the off-season without the impact load of running. It builds hip and calf strength on the climbs, gives your legs a break from repetitive running mechanics, and works well as a…
Run30minBeginnerSession Overview A conservative, structured walk-run reintroduction for triathletes returning to running after injury or a prolonged break — cleared by a physio or doctor for gentle load, but not yet ready for continuous running. This session prioritises pain-free tissue loading over pace or distance. What You’ll Need A flat, even surface — a track,…
Run30minBeginnerSession Overview Back from a summer holiday or a stretch off training? This easy 30-minute run is designed to ease you back into consistent running without risking the niggles that come from jumping straight back into your pre-break paces. Suitable for beginners and anyone returning to training after 1-3 weeks away. What You’ll Need Comfortable,…
Swim30minBeginnerSession Overview A short, easy-effort pool session designed for the day after a long ride, when your legs need rest but movement helps circulation and recovery. The focus is entirely on technique — catch and body position — not fitness. What You’ll Need Pool access Pull buoy Optional: fins for the technique drills Warm-Up (5…
Bike45minIntermediateSession Overview A short race-week turbo session designed to keep your legs fresh while activating your neuromuscular system with three short openers. The goal is to feel sharp and ready — not to build fitness. What You’ll Need Turbo trainer or smart trainer Heart rate monitor or power meter (recommended) Fan, water bottle, and a…
Bike90min+AdvancedSession Overview Your Ironman taper bike keeps your legs sharp without generating fatigue. In the final 10–14 days before an Ironman or 70.3, volume drops significantly — but a handful of well-timed race-pace touches remind your neuromuscular system exactly what race day feels like. What You’ll Need Your race bike (ride the exact bike you’ll…
Bike45minIntermediateSession Overview This 45-minute pre-race taper ride sharpens your legs without creating fatigue, combining easy zone 2 spinning with short race-pace bursts. It’s designed for the day before or two days before a sprint triathlon to activate your neuromuscular system and flush out any residual stiffness. What You’ll Need Turbo trainer or quiet outdoor road…
Swim30minBeginnerSession Overview Aqua jogging — also known as deep water running — mimics running mechanics in the pool without any impact load on your joints. This 30-minute session is perfect for active recovery days, injury management, or supplementing your run volume when your body needs a break from hard pavement sessions. What You’ll Need Pool…
Run30minIntermediateSession Overview A Zone 1 lactate clearance run is one of the most effective — and most underused — recovery tools in triathlon training. Running at a truly easy, below-Zone 2 effort promotes blood flow to flush residual lactate from the muscles, facilitates tissue repair, and keeps your legs turning without adding meaningful training stress….
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