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.
Run45minIntermediateSession Overview A structured 10km run that moves sequentially through all four training zones in timed blocks. This session teaches your body to shift gears efficiently and builds aerobic range — ideal for mid-season when your base is solid and race pace is within reach. What You’ll Need Running shoes GPS watch with heart rate…
Swim30minIntermediateSession Overview A progressive pool session where you build pace across 10 x 100m intervals, finishing at or faster than CSS. Perfect for intermediate swimmers looking to sharpen their race-day pace awareness and test their 1000m fitness. What You’ll Need 25m or 50m swimming pool with a visible pace clock Waterproof watch or stopwatch Swim…
Run45minIntermediateSession Overview This 45-minute outdoor session uses stair and ramp repeats to build the explosive leg power that makes you faster off the bike and more efficient on every climb. By forcing your quads, glutes and calves to work in short, maximum-effort bursts, you develop fast-twitch muscle recruitment that standard running sessions rarely target. Suitable…
Bike90min+AdvancedSession Overview This 2-hour turbo trainer session builds the specific aerobic engine needed for an Ironman bike leg. Three sustained 30-minute blocks at Ironman race pace (75–80% FTP) develop fat-burning efficiency and the mental resilience to hold steady power for five-plus hours. Advanced athletes training for full or 70.3 distance will find this a cornerstone…
Swim90min+AdvancedSession Overview This advanced pool session covers the full 3800m Ironman swim distance, broken into four 950m blocks held at CSS (Critical Swim Speed) pace. It builds the race-specific endurance and pacing discipline needed to exit the water fresh and ready to race. Designed for athletes preparing for IRONMAN or IRONMAN 70.3 events. What You’ll…
Swim45minIntermediateSession Overview This 45-minute pool session teaches you to measure and improve your swimming efficiency using your swolf score — calculated by adding your stroke count per length to your time in seconds per length. A lower swolf means covering more water with less effort. Ideal for intermediate swimmers wanting to swim smarter, not just…
Bike90min+IntermediateSession Overview This 2.5-hour outdoor ride pairs long aerobic base mileage with three short race-pace inserts. The combination trains your body to produce high-intensity speed and then recover quickly without abandoning aerobic efficiency — exactly the physical demand of open-road triathlon cycling. An excellent midweek long ride for athletes targeting Olympic or 70.3 distance races….
Swim60minIntermediateSession Overview This targeted open-water technique session develops two-point navigation — sighting between two fixed landmarks to swim in a straight line rather than drifting off course. Poor sighting is one of the most common race-day errors, adding hundreds of metres to your swim. Best done at a lake, reservoir, or calm coastal venue with…
Run90min+AdvancedSession Overview Ten 800m repetitions at threshold pace accumulates 8km of quality running — one of the most demanding track sessions in a triathlete’s training armoury. It builds the lactate clearance capacity that separates strong runners from struggling ones in the final kilometres of a 70.3 or Olympic race. Best placed in a peak-training block,…
Bike60minIntermediateSession Overview The Hour of Power is a classic test of functional threshold power — 60 minutes of continuous riding at the highest sustainable effort you can maintain without cracking. Unlike interval sessions, there is no relief between efforts. It builds genuine lactate threshold fitness and the mental durability that separates athletes on the bike…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.