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+AdvancedSession Overview This session covers the full 3800m Ironman swim distance in a pool, building the confidence and aerobic base you need to tackle race day. Using a structured combination of easy and moderate-paced sets, it trains your body to hold form over a long continuous effort — the exact challenge of an open water…
Run90min+IntermediateSession Overview This sub-threshold run uses three 20-minute blocks just below lactate threshold to build your aerobic ceiling without excessive fatigue. Running at 83–88% of maximum heart rate for extended periods raises your threshold pace over weeks of consistent training — one of the most effective run adaptations for triathlon. What You’ll Need Flat to…
Swim60minIntermediateSession Overview This open water session replaces distance targets with timed efforts — four rounds of 10 minutes at a sustained race-specific pace — making it ideal for venues where precise distance measurement is difficult. It builds aerobic endurance and even-pacing discipline needed for triathlon swim legs of any distance. What You’ll Need Open water…
Run45minIntermediateSession Overview This negative split track session uses two 2km runs to teach controlled pacing discipline — running the second kilometre faster than the first. It’s a key race skill for triathlon, where starting too fast leads to blowing up in the final 3km of the run leg. What You’ll Need 400m running track (or…
Bike60minIntermediateSession Overview This structured turbo session replicates the sustained high power demanded in an Olympic-distance triathlon bike leg. Six 6-minute intervals at VO2max (105–115% FTP) with short recoveries train your body to sustain race-pace power for 40km. Aimed at intermediate to advanced riders preparing for summer races. What You’ll Need Turbo trainer or smart trainer…
Swim45minIntermediateSession Overview This sprint pyramid swim builds raw speed and lactic acid tolerance by ascending from 50m to 200m and descending back down, targeting near-maximal effort on every rep. It’s ideal for intermediate swimmers looking to sharpen sprint mechanics ahead of race season. What You’ll Need Pool (25m or 50m) Swim watch or poolside clock…
Run90min+IntermediateSession Overview The run-walk method is not just for beginners — many experienced Ironman athletes and coaches use structured walk breaks in training and racing to preserve muscle fibre integrity over marathon-length efforts. This 2-hour session uses a 9:1 run-walk ratio to build long-run endurance without the deep muscular fatigue of a continuous effort at…
Swim60minIntermediateSession Overview This open water session uses 6 × 250m intervals to develop the pacing ability triathletes need to manage the surge-and-settle rhythm of a race swim. Unlike long continuous efforts, intervals teach you to lift intensity, settle back, and repeat — a skill that is almost impossible to develop in pool training alone. What…
Run60minIntermediateSession Overview Running on sand is one of the most effective cross-training tools in a triathlete’s summer toolkit. Sand absorbs impact, forces a shorter stride and higher knee drive, and recruits stabilising muscles in the ankles and glutes that tarmac running misses entirely. This 60-minute session builds aerobic base while giving your legs a genuinely…
Bike90min+IntermediateSession Overview This 2-hour indoor turbo ride is performed in a fasted state (before breakfast) at Zone 2 intensity to promote fat oxidation and improve metabolic efficiency. Used consistently over several weeks, fasted Zone 2 training teaches your body to rely more on fat as fuel — reducing carbohydrate dependency during long-course racing. What You’ll…
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