Aquathlon Training: Run-Swim-Run Race Simulation Session

Session Overview

This 60-minute aquathlon simulation session replicates the run-swim-run race format to build transition fitness, mental toughness, and the unique cardiovascular demands of moving between disciplines in rapid succession. Ideal for spring race preparation, this session teaches your body to adapt quickly from running effort to swimming effort and back again — a skill that pays dividends on aquathlon race day.

What You’ll Need

• Pool or open water access
• Wetsuit (for open water), or swimsuit and swim cap for pool
• Running shoes (trail shoes if open water access requires a path approach)
• Goggles and swim cap
• A designated transition area — a towel or mat near the water’s edge
• GPS watch with multisport or manual lap mode

Warm-Up (10 minutes)

Begin with an easy 1km jog at a conversational pace (RPE 4–5). Move directly into the water for 200m of easy swimming — no pushing off walls, just stroke. This activates your shoulders, adjusts your breathing pattern from running to swimming, and rehearses the mental switch between disciplines.

Main Set (40 minutes)

The main set mimics a standard aquathlon format. Set up your transition kit before you begin.

• Run 1: 2.5km at threshold pace (RPE 7). Push firmly — you want to arrive at transition slightly uncomfortable, replicating race conditions. Note your split.
• Transition (T1): Practise rapid wetsuit removal if using one. Target under 90 seconds from run finish to entering the water. Don’t skip practising this — transitions are free speed.
• Swim: 750m at race pace (RPE 7–8). For pool use, this is 15 lengths of a 50m pool or 30 lengths of a 25m pool. Focus on maintaining form despite run-fatigued legs and elevated heart rate.
• Transition (T2): Exit the water, remove goggles and swim cap, switch into your run kit. Practice efficiency here too.
• Run 2: 2.5km — aim for a negative split vs Run 1, or at least match your first run pace. This is the hardest part of any aquathlon: your lungs have just been working hard horizontally and now you’re vertical again.

Cool-Down (10 minutes)

Easy 500m swim or a 5-minute slow jog followed by walking. Focus on lowering your heart rate gradually rather than stopping sharply. Stretch your hip flexors and shoulders — both are heavily loaded during this session.

Coaching Notes

• The swim will feel harder than usual immediately after running because your HR is already elevated before you enter the water. Don’t panic — ease into your first 50–100m and let your breathing settle.
• In aquathlon, Run 2 pace is almost always slower than Run 1 for less experienced athletes. Your goal is to minimise the differential. Strength training (particularly single-leg work) helps here significantly over a season.
• If this is your first aquathlon simulation, do it in a pool rather than open water — it’s safer and you can focus on the effort without navigation demands.
• Practise this format at least twice in the four weeks before your target aquathlon to make the movement patterns feel natural under race conditions.