Full T1 and T2 Transition Rehearsal Session

Session Overview

Transitions are the fourth discipline of triathlon, yet most athletes practise them exactly once — on race day. This 45-minute rehearsal session drills both T1 (swim-to-bike) and T2 (bike-to-run) in real conditions, building the muscle memory that lets you move fast under race-day pressure. You'll need access to a pool or open water venue and space to set up a mock transition area.

What You'll Need

• Wetsuit, goggles, and swim cap (for T1 practice)
• Bike, helmet, and cycling shoes (racked exactly as in a race)
• Running shoes with elastic laces pre-set, race belt with number attached
• Towel laid flat to represent your transition spot
• Timer or stopwatch to record each transition split

Warm-Up (10 minutes)

Swim 300m at an easy pace to warm up the shoulders. Exit the water and walk back to your mock transition area — this replicates the run you'll do between the water exit and your bike rack on race day. Notice how your breathing changes from horizontal swimming to upright movement; this is normal and settles within 60 seconds.

Main Set

Complete four full T1 and T2 rehearsal cycles. Time each one and aim to improve your split on every attempt.

• T1 x 4: Exit water → remove swim cap and goggles → pull wetsuit to waist → remove wetsuit fully → dry feet → put on helmet and cycling shoes → time stops when you pick up your bike. Target: under 90 seconds by round 4
• T2 x 4 (from stationary bike): Rack bike → remove helmet → put on running shoes → clip race belt → time stops when you begin running. Target: under 60 seconds by round 4
• Rest 2 minutes between each full cycle

Cool-Down (5 minutes)

Easy 5-minute jog at conversational pace. Use this time to mentally review what felt slow and plan any rack setup adjustments before your next rehearsal session.

Coaching Notes

• In T1, pull the wetsuit down to the waist before stepping out of it — trying to remove one leg at a time while the suit is still on your upper body wastes seconds and risks falling
• In T2, unclip your helmet before racking the bike — not after — to eliminate one decision from your mental checklist at a point when your legs are fatigued
• Easier: skip the swim and focus only on the land-based transition drills to build the movement pattern first
• Advanced: add a 2-minute run between T1 and T2 practice to simulate the physiological stress of doing transitions on genuinely tired legs