Swim45minIntermediateSession Overview This 45-minute pool session pairs resistance bands and swim paddles to maximally load the upper body pull phase. By isolating arm strength and catch mechanics, you’ll build the power that produces faster swim splits even when you conserve leg energy for the bike leg that follows. What You’ll Need Swim paddles (matched to…
Swim45minIntermediateSession Overview This 45-minute pool session measures your stroke efficiency using the SWOLF score, then immediately trains you to swim faster at critical swim speed (CSS). It’s the ideal session to benchmark your swim efficiency and build speed in the same workout — available to all ability levels. What You’ll Need 25m or 50m pool…
Swim60minIntermediateSession Overview This 60-minute open water session builds your body’s tolerance to cold water — an essential skill for UK triathlon racing from April through October. Progressive immersion and steady effort help suppress the cold shock response so you can race with confidence regardless of conditions. What You’ll Need Wetsuit (5mm recommended below 14°C, 3mm…
Swim45minIntermediateSession Overview This 45-minute pool session teaches you to measure and improve your swimming efficiency using your swolf score — calculated by adding your stroke count per length to your time in seconds per length. A lower swolf means covering more water with less effort. Ideal for intermediate swimmers wanting to swim smarter, not just…
Swim60minIntermediateSession Overview This targeted open-water technique session develops two-point navigation — sighting between two fixed landmarks to swim in a straight line rather than drifting off course. Poor sighting is one of the most common race-day errors, adding hundreds of metres to your swim. Best done at a lake, reservoir, or calm coastal venue with…
Swim45minIntermediateSession Overview Most open water sessions practise endurance — this one targets the tactical skills that separate fast open water swimmers from merely fit ones. In 45 minutes you’ll work on sighting, buoy turns and drafting in a single combined circuit, building race-specific confidence across all three disciplines simultaneously rather than dedicating separate sessions to…
Swim30minIntermediateSession Overview This 800m swim time trial gives you a precise mid-season snapshot of your aerobic swim fitness. Longer than the 400m CSS test but shorter than the 2km, the 800m distance reveals how well you hold pace under sustained aerobic stress — a practical benchmark for sprint and Olympic distance triathletes. What You’ll Need…
Swim30minBeginnerSession Overview This 1,200m pool session is designed for the day before or morning of a sprint triathlon — gentle enough to leave you feeling fresh, but structured enough to activate your swim mechanics and prime your body for effort. The goal is neural activation and technique reinforcement, not training load. If you leave the…
Swim45minIntermediateSession Overview Buoy turns lose more time than any other element of the open water swim — yet they are rarely practised. This session combines sprint acceleration entries, tight turning technique, and race-effort repeats between two buoy markers to build the speed and confidence that shaves seconds off your swim split. Ideal for intermediate swimmers…
Run30minBeginnerSession Overview One of the biggest challenges in triathlon is running well off the bike — your legs feel heavy, your stride is short, and you’re fighting muscular fatigue from cycling. This 35-minute session combines running with targeted bodyweight strength work to condition your legs specifically for the T2 transition. It’s ideal for beginners and…
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