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.
Swim30minBeginnerSession Overview A short, easy-effort pool session designed for the day after a long ride, when your legs need rest but movement helps circulation and recovery. The focus is entirely on technique — catch and body position — not fitness. What You’ll Need Pool access Pull buoy Optional: fins for the technique drills Warm-Up (5…
Bike90min+IntermediateSession Overview A flat, sustained-effort ride built around holding your aero position for extended blocks rather than short bursts. Best done on a quiet flat road or closed loop where you can settle into position without constant braking or cornering. What You’ll Need Triathlon or road bike, ideally with aerobars fitted A flat, low-traffic route…
Bike90min+AdvancedSession Overview This session is your closest race-preparation brick for a full-distance Ironman. 120km at controlled Ironman bike power — around two-thirds of the full race bike leg — followed immediately by a 10km run off the bike at target Ironman run pace. The goal is not to exhaust yourself; it’s to rehearse the physiological…
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…
Swim45 minsIntermediateSession Overview This open water session builds pace across three 800m efforts, starting at comfortable aerobic effort and finishing at race intensity. It develops open water pacing awareness, practises sighting under fatigue and builds confidence holding race speed over repeated efforts — the exact demands of 1500m or 1900m triathlon swims. Session Details Duration: 45–50…
Swim90min+IntermediateSession Overview The 10x400m CSS threshold set is a high-volume aerobic swim session designed for triathletes targeting 70.3 or Ironman swims. Holding critical swim speed (CSS) pace across 10 repetitions of 400m builds the aerobic base and lactate tolerance required to sustain your race swim pace when fatigued. Total distance with warm-up and cool-down is…
Bike90min-plusIntermediateSession Overview A structured 70.3-specific turbo session using four 30-minute blocks at IRONMAN 70.3 race power. This session teaches your body to sustain the precise wattage you need for 90km at race effort, while building the fatigue resistance that separates athletes who run well off the bike from those who shuffle. What You’ll Need Smart…
BikeSwim90min-plusAdvancedSession Overview A structured two-a-day combining a morning pool swim with an afternoon brick session. This format is used in the final 8-10 weeks before an A-race by advanced triathletes who need to build fatigue resistance and transition efficiency without exceeding sustainable weekly training stress. Total duration: approximately 90-100 minutes across both sessions. What You’ll…
Bike90min+AdvancedSession Overview This session simulates the race structure of the WTCS London sprint triathlon on 25 July — 750m pool swim, 20km turbo time trial and 5km track run — giving you a controlled race rehearsal six weeks out from the event. It’s also ideal for any sprint triathlete peaking for a summer race, testing…
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