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….
Run30minBeginnerSession Overview The shake-out run is one of the most underused tools in triathlon preparation. Done the day before a race, this gentle 20-minute jog flushes lactic acid from stale legs, keeps your neuromuscular system primed, and settles pre-race nerves — without costing a single watt of race-day energy. The brief strides at the end…
BikeRunSwim45minBeginnerSession Overview This 45-minute yoga and mobility flow is designed as active recovery for triathletes on rest days or after hard training sessions. Moving through a structured sequence of stretches, holds and flowing movements, you will release tension from the swim, bike and run disciplines, restore range of motion and return to training feeling genuinely…
Swim30minBeginnerSession Overview This gentle 30-minute pool session uses multiple strokes to promote active recovery after hard training days. By varying strokes, you work different muscle groups at very low intensity, flushing out fatigue while giving your freestyle muscles a genuine rest. Perfect for the day after a long ride, race, or hard running session. What…
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