Swim45minIntermediateSession Overview Shoulder issues are one of the most common reasons masters-age triathletes end up cutting their swim training rather than improving it. This session is built around catch and rotation drills that reduce load through the front of the shoulder — the classic impingement zone — while still building the stroke efficiency that makes…
Session Overview This 50-minute outdoor run is built for the fading light of late-summer evenings, when the sun drops mid-session and visibility of the ground changes underfoot. You’ll run by effort and heart rate rather than chasing a pace target, with a technique focus on a shorter, higher-cadence stride to keep you sure-footed as the…
Swim45minIntermediateSession Overview Most open water sessions assume still lake or sea water, but a growing number of races — river swims, tidal estuary starts, some point-to-point courses — put you in genuinely moving water. Swimming against a current changes your stroke rate and sighting rhythm; swimming with one changes your pacing perception completely. This 45-minute…
Swim45minIntermediateSession Overview Late-summer open water is rarely flat — wind chop, boat wake and tidal swell all show up on race day whether you’ve practised for them or not. This 45-minute session builds comfort and technique specifically for rough conditions, for intermediate swimmers who are comfortable in calm open water but haven’t deliberately trained for…
Swim45minBeginnerSession Overview A technique-and-safety session for anyone who swims open water without a coached group or safety cover. You’ll practise swimming comfortably with a tow float attached, and rehearse what to actually do if you need to stop, signal, or rest mid-swim — skills that matter far more than they get credit for until the…
Swim45minIntermediateSession Overview Most triathletes never race in a pool, but plenty train in one — and dead time spent gliding into the wall, fumbling a turn, and pushing off slowly adds up over a long session. This session isolates turns and push-offs as a skill in their own right, so your wall transitions stop being…
Swim45minIntermediateSession Overview Calf and foot cramps mid-swim are usually a mix of overkicking, cold water, and going out too hard — this session builds kick efficiency and pacing awareness so you’re less likely to seize up when it matters. It’s aimed at athletes who’ve experienced cramping in open water before, or who want to race-proof…
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…
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