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.
Bike45minIntermediateSession Overview A fasted early-morning outdoor ride at zone 2 intensity trains fat oxidation and metabolic flexibility — the ability to switch efficiently between fuel sources. This 45-minute session is deliberately easy and requires nothing more than rolling out of bed, getting on the bike, and keeping your effort controlled. Best done 2–3 times per…
Bike60minIntermediateSession Overview This progressive turbo session mimics real triathlon bike pacing — starting conservative in zone 2 and building through sweet spot into race effort over 60 minutes. It trains your body to tolerate increasing intensity without blowing up, directly replicating the demands of a well-paced Olympic or 70.3 bike leg. What You’ll Need Turbo…
Run60minAdvancedSession Overview Ten 400m repetitions at a consistent target pace with 60 seconds rest — the classic track session for building race-specific endurance and pacing discipline. Unlike descending or variable-pace sessions, the goal here is split consistency: every rep within 3 seconds of your target. Designed for advanced runners in peak triathlon race season. What…
Swim60minAdvancedSession Overview Three 1km efforts in open water, each faster than the last — this negative split session trains your pacing discipline, builds aerobic capacity, and teaches you to accelerate when your body is tired. Designed for advanced swimmers preparing for Olympic or 70.3 open water race legs. What You’ll Need Open water venue —…
Swim60minIntermediateSession Overview This broken-format CSS session uses 6 rounds of (100+50)m with minimal rest between the two pieces — training your body to hold race pace when fatigued. Ideal for intermediate swimmers building threshold endurance ahead of open water race season. What You’ll Need Pool lane — 25m or 50m Pace clock or swim watch…
Bike30minAdvancedSession Overview Tabata protocol on the turbo: eight rounds of 20 seconds all-out effort followed by 10 seconds recovery. Developed by Dr Izumi Tabata for Olympic speed skaters, this format delivers a disproportionate training stimulus in a very short time. Two full Tabata blocks with a 5-minute recovery between them make a 30-minute session that…
Swim45minIntermediateSession Overview Buoy turns lose more time than any other element of the open water swim — yet they are rarely practised. This session combines sprint acceleration entries, tight turning technique, and race-effort repeats between two buoy markers to build the speed and confidence that shaves seconds off your swim split. Ideal for intermediate swimmers…
Run60minIntermediateSession Overview This progressive 8km run builds from easy Zone 2 through to race-pace effort in the final 2km. The purpose is twofold: it teaches your body to accelerate when fatigued (a critical skill for the run leg off the bike), and it makes a solid mid-week session that fits into a 60-minute training window….
Swim60minAdvancedSession Overview The broken 3000m session uses a time-based interval structure to reward faster swimming with more rest — which means pacing matters. Cover the full 3,000m distance as six 500m efforts on a rolling interval (your target 500m time plus a fixed rest period), then race your final rep to find out how much…
Bike60minAdvancedSession Overview This VO2max turbo session uses four 4-minute intervals at 110–120% of FTP to drive cardiac output to its ceiling and expand your aerobic capacity. It is one of the most evidence-backed interval formats for cycling power development — short enough to maintain maximum effort throughout each rep, long enough to force a genuine…
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