Run60minIntermediateSession Overview This 60-minute tempo run builds your lactate threshold — the pace you can sustain for a long time before fatigue accumulates. It’s the cornerstone run session for Olympic and 70.3 distance racing, training your body to hold race pace comfortably for the run leg after a hard swim and bike. What You’ll Need…
Swim45minAdvancedSession Overview This 45-minute threshold swim session targets your Critical Swim Speed (CSS) — the pace you can sustain for long efforts without accumulating excessive lactate. It’s designed for intermediate to advanced swimmers looking to improve race pace endurance and mental toughness in the water. What You’ll Need Access to a 25m or 50m pool…
Bike60minIntermediateSession Overview This 60-minute turbo trainer session is designed to build your Functional Threshold Power (FTP) through sustained efforts just below threshold. It’s ideal for intermediate cyclists preparing for race season who want to improve their ability to hold high power outputs. What You’ll Need Turbo trainer or smart trainer Power meter or heart rate…
BikeRun60minIntermediateThis 60-minute brick session teaches your body to run effectively on fatigued legs. The bike-to-run transition challenges your neuromuscular system in ways that single-discipline training cannot replicate. Expect your legs to feel heavy initially—this is exactly what we’re training you to manage. Session Overview Total Duration: 60 minutesBike: 40 minutes at tempo effortTransition: Quick change…
Run45minIntermediateSession Overview Threshold running is the pace you could sustain for roughly 60 minutes in a race — often described as “comfortably hard.” This 45-minute session develops your ability to hold a faster pace for longer, which directly translates to faster race times over any triathlon distance. What You’ll Need Running shoes suitable for road…
Bike60minIntermediateSession Overview Sweet spot training sits between tempo and threshold — roughly 88-93 percent of your FTP. This 60-minute turbo session builds sustained power and muscular endurance without the recovery cost of full threshold work. Perfect for winter base building and early-season fitness gains. What You’ll Need Turbo trainer or smart trainer Heart rate monitor…