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.
Swim45minIntermediateSession Overview A “broken” time trial splits a continuous benchmark swim into shorter reps with brief rest, which lets you check your split against target pace mid-effort rather than finding out you went out too fast only after it’s too late to fix. This session benchmarks 1000m at your goal race pace and works well…
Bike30minIntermediateSession Overview For the days when a full 90-minute bike session isn’t happening but you don’t want to skip training altogether, this 30-minute turbo session packs a genuine training stimulus into a short window through short, hard power intervals. It’s aimed at intermediate riders who already have a base of turbo experience and know their…
Swim45minIntermediateSession Overview This session simulates an Olympic-distance swim leg at goal race pace, in open water, with the sighting and rhythm demands a pool simply can’t replicate. It’s built for intermediate swimmers with a race on the calendar who want a realistic dress rehearsal rather than another pool set. What You’ll Need Wetsuit or swim…
Session Overview This 50-minute outdoor run is built for the fading light of late-summer evenings, when the sun drops mid-session and visibility of the ground changes underfoot. You’ll run by effort and heart rate rather than chasing a pace target, with a technique focus on a shorter, higher-cadence stride to keep you sure-footed as the…
Session Overview This 70-minute turbo session rehearses your race-day hydration and fuelling strategy at race-pace power, with reduced airflow used to simulate heat stress so your gut and pacing are tested the way they will be on race day, not in a cool garage. What You’ll Need Turbo trainer with power meter or reliable RPE…
Swim45minIntermediateSession Overview Most open water sessions assume still lake or sea water, but a growing number of races — river swims, tidal estuary starts, some point-to-point courses — put you in genuinely moving water. Swimming against a current changes your stroke rate and sighting rhythm; swimming with one changes your pacing perception completely. This 45-minute…
Run30minBeginnerSession Overview Back from a summer holiday or a stretch off training? This easy 30-minute run is designed to ease you back into consistent running without risking the niggles that come from jumping straight back into your pre-break paces. Suitable for beginners and anyone returning to training after 1-3 weeks away. What You’ll Need Comfortable,…
Swim45minIntermediateSession Overview Late-summer open water is rarely flat — wind chop, boat wake and tidal swell all show up on race day whether you’ve practised for them or not. This 45-minute session builds comfort and technique specifically for rough conditions, for intermediate swimmers who are comfortable in calm open water but haven’t deliberately trained for…
Run90min+IntermediateSession Overview A three-stage progressive long run that starts at easy aerobic pace and finishes at half-marathon effort — a session that trains your legs to hold form and pace when fatigued, which is exactly what the run leg of any triathlon demands after hours on the bike. What You’ll Need Running shoes suited to…
Swim60minIntermediateSession Overview A threshold-effort open water session that builds the ability to hold race pace for extended periods while keeping your sighting sharp — ideal for intermediate swimmers preparing for 70.3 or Ironman-distance swim legs where course drift adds up fast if you’re sighting poorly. What You’ll Need Wetsuit or swimskin (water temperature dependent) Tow…
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