Browse our library of structured triathlon training sessions for swim, bike, and run. From pool endurance workouts to turbo trainer intervals and recovery runs, each session includes warm-up, main set, and cool-down instructions for triathletes of all abilities.
Run45minAdvancedSession Overview 400m track repeats are the classic speed development session for runners at every level. For triathletes, they develop running economy and neuromuscular power at intensities above race pace, making your race-day pace feel more comfortable and sustainable. This 45-minute session is best done on a running track but can be adapted for roads…
Swim45minIntermediateSession Overview Swimming in open water with a wetsuit feels completely different from pool swimming — and the first time you do it in a race is not the time to find that out. This 45-minute open water session gets you comfortable in your wetsuit, practises race-specific skills like sighting and mass-start positioning, and builds…
Bike60minAdvancedSession Overview VO2max intervals are the most powerful tool for increasing your cycling peak power. This advanced 60-minute turbo session uses short, very high-intensity efforts to push your aerobic ceiling higher — translating directly to a faster, more sustainable power output on the bike leg of your next triathlon. What You’ll Need Smart turbo trainer…
Run90min+IntermediateSession Overview The long run is the foundation of triathlon run fitness. This 90-minute aerobic base session builds your fat-burning engine, strengthens tendons and connective tissue, and teaches your body to run efficiently when fatigued — exactly what you need coming off the bike in a 70.3 or full Ironman. What You’ll Need GPS watch…
Swim30minBeginnerSession Overview If you’re new to swimming or returning after a long break, this 30-minute beginner pool session gives you a structured, confidence-building workout that focuses on relaxed breathing and basic stroke efficiency. By the end, you’ll have covered 800–1000m and started building the aerobic base every triathlete needs in the water. What You’ll Need…
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…
BikeIntermediateSession Overview This 90-minute endurance ride is designed to build your aerobic base and improve fat-burning efficiency. Perfect for intermediate triathletes preparing for Olympic or 70.3 distance events, you’ll spend most of the session in Zone 2, building the miles in your legs without accumulating excessive fatigue. What You’ll Need Road bike or TT bike…
Swim30minBeginnerThis 30-minute recovery swim promotes active recovery without adding training stress. The gentle movement increases blood flow to tired muscles, helping flush metabolic waste whilst maintaining your feel for the water. Resist the temptation to push hard—today is about recovery, not fitness. Session Overview Duration: 30 minutesTotal Distance: 800-1000mIntensity: Very easy (zone 1)Focus: Relaxation, technique,…