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.
Swim45minIntermediateSession Overview This 45-minute pool session applies CSS (Critical Swim Speed) threshold training with pace targets adjusted for warm summer water temperatures. When pool temperatures rise above 28°C, your heart rate will run 5–8 beats higher than normal for a given pace — this session teaches you to work to feel and adjusted pacing rather…
Bike90min+AdvancedSession Overview Your Ironman taper bike keeps your legs sharp without generating fatigue. In the final 10–14 days before an Ironman or 70.3, volume drops significantly — but a handful of well-timed race-pace touches remind your neuromuscular system exactly what race day feels like. What You’ll Need Your race bike (ride the exact bike you’ll…
Swim60minBeginnerSession Overview This 60-minute open water swim at Zone 2 intensity builds your aerobic base in race-specific conditions. Most athletes only do intervals in open water — this session develops the sustained aerobic capacity that underpins all of your faster race efforts, at the exact pace you’ll hold on race day. What You’ll Need Wetsuit…
Run60minIntermediateSession Overview This session trains your body to produce race pace at the end of a run rather than just the start — a critical skill for triathlon, where you arrive on the run leg already fatigued. A 10km aerobic base run followed by a sharp 2km race-pace finish sharpens your closing speed without generating…
Swim30minIntermediateSession Overview This 800m swim time trial gives you a precise mid-season snapshot of your aerobic swim fitness. Longer than the 400m CSS test but shorter than the 2km, the 800m distance reveals how well you hold pace under sustained aerobic stress — a practical benchmark for sprint and Olympic distance triathletes. What You’ll Need…
Bike45minIntermediateSession Overview This 45-minute negative split turbo session trains your body to work progressively harder, building from a comfortable Zone 2 base through to sub-threshold and threshold efforts across three 15-minute blocks. It’s ideal for mid-week training when you need quality without excessive fatigue. What You’ll Need Turbo trainer or smart trainer Heart rate monitor…
Run90min-plusIntermediateSession Overview This long run builds your aerobic base and then demands a fast finish — simulating the competitive end of a triathlon run when your legs are genuinely fatigued. By spending the first 80 minutes at a genuinely easy pace, you arrive at the 10-minute sprint finish with real accumulated tiredness, training your body…
Swim60minIntermediateSession Overview This 5x500m CSS+5 session trains you in the aerobic threshold zone — the sustainable pace that sits just below your critical swim speed (CSS). Swimming five 500m repetitions at CSS+5 seconds per 100m builds the prolonged endurance needed for Olympic (1500m) and 70.3 (1900m) race swims without the lactic debt of full CSS…
Bike90min-plusIntermediateSession Overview This structured outdoor threshold ride uses four 15-minute blocks at functional threshold power (FTP) to build sustained cycling strength and metabolic efficiency. Longer than classic 10-minute FTP intervals, the 15-minute blocks train your ability to hold power deep into the bike leg — exactly what separates strong from average athletes on an Olympic…
Run60minIntermediateSession Overview This classic track session — six repetitions of 800m at your 5km race pace — builds the speed endurance and lactate tolerance that translate directly to a stronger run off the bike in triathlon. The workout sits at the boundary between threshold and VO2max training, making it one of the most effective run…
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