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.
Swim60minIntermediateSession Overview This high-volume sprint set targets neuromuscular speed and swim efficiency through 40 short, sharp 50m efforts. Borrowed from masters swimming programmes, it’s ideal for intermediate pool swimmers who want to build raw speed, improve stroke rate, and develop the ability to hold technique under accumulated fatigue. Total distance including warm-up and cool-down: approximately…
Bike90min+IntermediateSession Overview This 60km bike followed by a 10km run is the definitive brick session for Olympic distance triathlon preparation. Racing the full 40km race bike leg is one thing — but extending to 60km in training teaches your legs to hold run pace after a longer effort, building the aerobic resilience to perform when…
Run60minIntermediateSession Overview This 12x400m track session is a high-volume speed workout targeting your 5K race pace — one of the most effective intervals for improving run economy, lactate tolerance, and the leg speed that pays dividends in the final kilometre of a triathlon run. The 12 reps may look daunting, but with controlled pacing and…
Bike60minIntermediateSession Overview The 10-mile time trial is one of the most useful benchmark workouts a triathlete can do — it gives you a real-world test of your cycling fitness that translates directly to race performance. This 60-minute session is built around a hard 10-mile (16km) effort on a flat or gently rolling road, bookended with…
Swim45minIntermediateSession Overview This 45-minute open water session is designed for summer training in warmer conditions, helping you acclimatise to higher air and water temperatures while building race-specific aerobic fitness. You’ll progress gradually from an easy Zone 2 effort to a sustained Zone 3 tempo, learning how heat affects your pace and heart rate in a…
Swim90min+AdvancedSession Overview This 5000m pool endurance session is designed for advanced swimmers and long-course triathletes building the aerobic base for Ironman or 70.3 races. Clocking in at approximately 90-100 minutes, you’ll develop the sustained aerobic capacity needed to hold strong form throughout a race-distance swim and beyond. What You’ll Need A pool with consistent 25m…
Run45minIntermediateSession Overview The track ladder is one of the most versatile speed sessions in a triathlete’s toolkit. By ascending from 200m to 800m and then descending back to 200m, you tax your speed (short reps), your lactate tolerance (middle reps), and your ability to maintain form at speed when fatigued (descending reps). Total hard running:…
Swim45minIntermediateSession Overview Most open water sessions practise endurance — this one targets the tactical skills that separate fast open water swimmers from merely fit ones. In 45 minutes you’ll work on sighting, buoy turns and drafting in a single combined circuit, building race-specific confidence across all three disciplines simultaneously rather than dedicating separate sessions to…
Run60minIntermediateSession Overview This 60-minute outdoor fartlek session brings structured speed work to summer running — adapting intensity based on feel rather than rigid GPS pace targets. As temperatures rise, fartlek training is superior to fixed-pace interval sessions because you respond to perceived exertion, automatically accounting for heat, humidity, and terrain. The result is a workout…
Bike60minAdvancedSession Overview This 60-minute outdoor ride focuses on developing your aerobic ceiling with five maximal 5-minute efforts at VO2max intensity (105–115% FTP). Unlike turbo trainer VO2max sessions, the outdoor format demands real bike handling at high effort — teaching you to sustain power through technical sections and building race-specific fitness for events with varied terrain….
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