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.
Swim30minIntermediateSession Overview This 30-minute open water session centres on a single timed 1km effort — the same distance as a sprint triathlon swim. You will benchmark your open water pace, practise sighting under pressure and train your mind to push hard outside the comfort of the pool. What You’ll Need Open water lake, reservoir or…
Swim45minIntermediateSession Overview This 45-minute pool session is built around sculling drills and catch mechanics — two of the most effective tools for developing a sensitive, powerful feel for the water. It is ideal for intermediate swimmers who want to improve stroke efficiency and get more out of every pull. What You’ll Need Pool access (25m…
Bike60minAdvancedSession Overview This advanced 60-minute turbo session uses a descending interval ladder — 10, 8, 6, 4, and 2 minutes — where each block is harder than the last as the duration drops. You start near FTP and build to VO2max intensity as the intervals shorten. It’s mentally and physically demanding, training both your aerobic…
Swim90min+IntermediateSession Overview This challenging 75-minute session builds aquathlon fitness and trains the swim-to-run transition by alternating pool swims with road runs in repeated efforts. Four rounds of 300m pool swim followed immediately by 800m run develop the ability to shift from horizontal swimming to upright running quickly — a key skill that’s often undertrained by…
Run90min+IntermediateSession Overview This 2-hour long run combines aerobic base building with race-pace practice at the end, simulating the fatigue you’ll face in the final kilometres of a triathlon run. Ninety minutes of easy zone 2 effort is followed by a 20-minute build from marathon pace to near race pace, training your body to deliver when…
Bike60minIntermediateSession Overview This structured 60-minute outdoor ride trains your ability to hold power in the triathlon aero position — the single most important skill for a fast bike split. Four sweet-spot blocks with deliberate focus on staying low and aerodynamic, interspersed with easy recovery segments. Ideal for intermediate triathletes targeting Olympic distance or above. What…
Swim60minIntermediateSession Overview This 60-minute pool session builds critical swim speed and endurance through a descending CSS ladder — four intervals of 200, 400, 600, and 800 metres, all held at or just above your critical swim speed. It trains both pace control and the ability to sustain threshold effort when tired, making it ideal for…
Bike45minBeginnerSession Overview This 45-minute session is your introduction to structured indoor cycling. It removes the guesswork from your first turbo ride by walking you through warm-up, a simple tempo block, and a proper cool-down. Perfect for beginners who have just bought a turbo trainer and want to make their first session productive rather than overwhelming….
Run60minIntermediateSession Overview This 60-minute session uses controlled race-effort intervals in warm conditions to build heat tolerance, mental resilience, and the ability to hold pace when temperatures rise. It is designed for intermediate triathletes racing in summer and needing to train their bodies to manage heat during high-intensity efforts. What You’ll Need Flat or gently undulating…
Swim45minAdvancedSession Overview This 45-minute session is built entirely around pure swimming speed. Twelve maximal 25m sprints with full recovery develop your neuromuscular system, improve stroke rate, and raise your overall swim ceiling. It is designed for advanced triathletes who want to get faster, not just fitter — and who understand that speed work requires full…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.