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.
Swim90min-plusAdvancedSession Overview This 4000m continuous pool swim builds the sustained aerobic endurance needed for long-course triathlon racing. Designed for advanced swimmers comfortable covering 3000m or more in a single session, it develops the pacing discipline, fat-burning efficiency and mental resilience that define strong open-water performances over Ironman 3.8km distances. What You’ll Need 50m or 25m…
Run90min+IntermediateSession Overview This 90-minute outdoor run builds aerobic endurance while exposing your legs to the rolling hills and mixed gradients you will encounter on most UK triathlon run courses. Varied terrain forces your muscles to adapt to both uphill power production and downhill eccentric loading, improving overall run durability and reducing injury risk on technical…
Swim45minIntermediateSession Overview This session builds genuine race confidence for Olympic distance triathlon by asking you to swim 1,500m continuously at your target race pace — no stopping, no intervals. Unlike broken sets or CSS work, a continuous 1,500m effort replicates the exact physiological and psychological demands of race-day swimming, and completing it successfully in training…
Bike45minIntermediateSession Overview This 45-minute turbo session uses a lactate shuttle protocol — five efforts at 110–115% of FTP with active Zone 1 recovery between sets. The format trains your body’s ability to clear lactate rapidly during the recovery phases, improving your capacity to surge on undulating bike courses and hold race pace through the back…
BikeRunSwim90min+IntermediateSession Overview This is the complete Olympic triathlon experience in a training context — 1,500m swim, 40km bike, and 10km run completed end-to-end with race-pace transitions. It is the single most important preparation session for any athlete targeting an Olympic distance event, helping you practise race nutrition, test transition speed, and train your body to…
Run45minIntermediateSession Overview Four 6-minute blocks at 5km race pace with full 3-minute jog recovery — this session accumulates quality race-pace time without the sustained physiological demand of longer tempo blocks. It is the ideal mid-week speed session for sprint and Olympic triathlon athletes building run leg sharpness and reinforcing race-pace feel in the final weeks…
Bike90min+IntermediateSession Overview Two 30-minute sustained blocks at Zone 3 tempo power on open roads — this session bridges the gap between easy base rides and harder FTP intervals. It trains your body to hold a productive, race-relevant effort for extended periods without the accumulated fatigue of threshold work, making it ideal for Olympic and 70.3…
Swim45minIntermediateSession Overview The classic masters descending set — 400m down to 100m with reducing rest intervals — combines endurance loading at longer distances with genuine speed work at shorter efforts. It rewards pacing discipline and punishes early aggression, making it one of the most effective sessions for building triathlon-specific swimming economy across all event distances….
Run60minIntermediateSession Overview Two sustained 5km blocks at half marathon race pace, with a full easy warm-up and cool-down on either side — this session combines meaningful training volume with genuine lactate threshold stimulus. It is the cornerstone run session for athletes targeting Olympic triathlon or 70.3 and looking to build run-off-bike durability and race-pace confidence….
Bike60minAdvancedSession Overview Ten 2-minute intervals at VO2max intensity with full recovery — this session targets your aerobic ceiling without the cumulative fatigue of longer interval formats. It is designed for experienced riders with a solid FTP base who are looking to push their top-end power during race-build or late base phases. Expect it to hurt…
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