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.
BikeRun90min+IntermediateSession Overview As daylight shortens and mornings cool into autumn, this brick session practises the layering decisions that catch a lot of triathletes out early in the season: what to wear on the bike leg without overheating, and how to shed or adjust it fast in transition before the run. It’s for anyone racing or…
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…
Bike90min+IntermediateSession Overview This 90-minute outdoor ride is designed for the hottest weeks of the season, timed to start in the last couple of hours before sunset once the day’s peak heat has passed. It builds steady aerobic endurance with a tempo finish, letting you bank a genuinely useful training ride without racing the thermometer during…
Swim45minIntermediateSession Overview This 45-minute session is built for early mornings when the pool is quiet, the water hasn’t warmed up under the sun, and you can bank quality training before the day’s heat makes any outdoor session harder work than it needs to be. The main set uses threshold-pace intervals to build swim fitness without…
Bike60minAdvancedSession Overview This 58-minute turbo session is built around six hard three-minute efforts at VO2max intensity — the top gear of your aerobic engine. It’s a staple late-season session for lifting your ceiling before racing, sharpening the top-end power that makes race-pace efforts on the bike feel more comfortable by comparison. What You’ll Need Turbo…
BikeSwim90min+AdvancedSession Overview Aquabike — swim and bike only, no run — has its own pacing logic that’s easy to get wrong if you only ever train with a run leg in mind. Without a run to manage, both the swim and the bike can be raced closer to their genuine ceiling than a standard triathlon…
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…
Swim30minAdvancedSession Overview This session uses a drag suit or mini swim parachute to add resistance through the pull, building the raw pulling strength that carries over to a stronger, more efficient catch at race pace. Best for intermediate and advanced swimmers with solid technique already — resistance work exaggerates existing form flaws, so it’s not…
BikeRun90min+IntermediateSession Overview A combined bike-to-run session designed to rehearse racing in late-summer heat: a controlled-effort ride straight into an off-the-bike run, done in the warmest part of the day you can safely train in. It’s for anyone with a hot-weather race coming up who wants their body — and their pacing discipline — used to…
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