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.
Run60minBeginnerSession Overview Power-hiking — fast, purposeful walking with an emphasis on hills — is one of the easiest ways to add aerobic volume in the off-season without the impact load of running. It builds hip and calf strength on the climbs, gives your legs a break from repetitive running mechanics, and works well as a…
Swim45minIntermediateSession Overview A 45-minute pool session built around resistance tools rather than pure distance, aimed at building the swim-specific strength that’s easy to neglect once open water sessions stop for the year. It’s a good fit for the off-season, when the goal shifts from race-pace endurance to building a stronger, more efficient pull for next…
Run30minBeginnerSession Overview A conservative, structured walk-run reintroduction for triathletes returning to running after injury or a prolonged break — cleared by a physio or doctor for gentle load, but not yet ready for continuous running. This session prioritises pain-free tissue loading over pace or distance. What You’ll Need A flat, even surface — a track,…
Swim45minIntermediateSession Overview A pace-control session that builds from a relaxed 100m up to a sustained 400m, getting faster — not slower — as the distances grow. It’s a good mid-week test of your ability to hold form and pace under accumulating fatigue, a skill that matters far more on race day than pure sprint speed….
Swim45minIntermediateSession Overview Distance per stroke (DPS) is exactly what it sounds like — how far you travel per arm cycle — and it’s a cleaner isolated measure of stroke efficiency than SWOLF, since it strips out the time component entirely and just counts strokes. This ladder session trains you to hold form at progressively lower…
Bike90min+IntermediateSession Overview This session tests aerobic decoupling — how much your heart rate drifts upward relative to your power output over a long steady ride. A big split between the first and second half signals your aerobic base needs more work; a small split means your endurance engine is holding up well under sustained load….
Swim45minIntermediateSession Overview A flat, rotation-free stroke is one of the most common — and most fixable — faults in adult-onset swimmers, and it’s a common source of shoulder strain over high-mileage training blocks. This session isolates shoulder and body rotation with a progression of drills before rebuilding it into full stroke, aimed at triathletes whose…
Bike60minAdvancedSession Overview A descending interval ladder — 5, 4, 3, 2, then 1 minute — at VO2 max effort with equal recovery, designed to sharpen top-end aerobic power in the closing weeks of a race season. This is a hard, advanced session best suited to athletes with an established base who want a late-season fitness…
BikeRun90min+IntermediateSession Overview As daylight shortens and mornings cool into autumn, this brick session practises the layering decisions that catch a lot of triathletes out early in the season: what to wear on the bike leg without overheating, and how to shed or adjust it fast in transition before the run. It’s for anyone racing or…
Run60minIntermediateSession Overview Five reps of 1000m at 10K race pace, a classic threshold-building session for triathletes who want a run leg that holds up when the fatigue from the swim and bike is already banked. This is a track session, but a flat, quiet road loop works too if a track isn’t available. What You’ll…
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