Swim60minAdvancedSession Overview A broken 1200m time trial splits your CSS (Critical Swim Speed) test into manageable chunks with short rest, rather than one continuous swim. You’ll hold a harder average pace than a continuous time trial because the brief rests let you recover just enough to keep form together, giving you a more accurate CSS…
Run60minIntermediateSession Overview Five reps of 1000m at 10K race pace, a classic threshold-building session for triathletes who want a run leg that holds up when the fatigue from the swim and bike is already banked. This is a track session, but a flat, quiet road loop works too if a track isn’t available. What You’ll…
Swim45minIntermediateSession Overview A broken time trial swaps one continuous 1650m effort for the same total distance split into chunks with brief rest — giving you a genuine benchmark of your CSS (Critical Swim Speed) pace without the pacing risk of blowing up 300m from the wall on a solo time trial. What You’ll Need Pool…
Swim45minIntermediateSession Overview A “broken” time trial splits a continuous benchmark swim into shorter reps with brief rest, which lets you check your split against target pace mid-effort rather than finding out you went out too fast only after it’s too late to fix. This session benchmarks 1000m at your goal race pace and works well…
Swim45minIntermediateSession Overview This session simulates an Olympic-distance swim leg at goal race pace, in open water, with the sighting and rhythm demands a pool simply can’t replicate. It’s built for intermediate swimmers with a race on the calendar who want a realistic dress rehearsal rather than another pool set. What You’ll Need Wetsuit or swim…
Run90min+IntermediateSession Overview A three-stage progressive long run that starts at easy aerobic pace and finishes at half-marathon effort — a session that trains your legs to hold form and pace when fatigued, which is exactly what the run leg of any triathlon demands after hours on the bike. What You’ll Need Running shoes suited to…
Swim60minIntermediateSession Overview A threshold-effort open water session that builds the ability to hold race pace for extended periods while keeping your sighting sharp — ideal for intermediate swimmers preparing for 70.3 or Ironman-distance swim legs where course drift adds up fast if you’re sighting poorly. What You’ll Need Wetsuit or swimskin (water temperature dependent) Tow…
BikeRunSwim90min+AdvancedSession Overview A field test day benchmarks all three disciplines in a single day so your training zones are reset against current fitness rather than numbers from three months ago. It’s a big day — space the three tests out with proper recovery between them, and treat this as a standalone testing block rather than…
Run60minIntermediateSession Overview Five 2km repeats at 10km race pace, separated by 90-second recovery jogs. A mid-volume lactate threshold session that builds the capacity to sustain race effort across the full run leg of an Olympic or sprint triathlon. Suitable for intermediate athletes targeting a sub-45-minute 10km run leg. What You’ll Need Running watch with GPS…
Swim60minIntermediateSession Overview Three 800m repeats with descending pace — each rep faster than the last — trains you to run on a negative split, save something for the final 400m, and execute race pace under accumulated fatigue. An intermediate pool session building aerobic capacity and pace discipline. What You’ll Need 25m or 50m pool Swim…
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