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.
Swim45minBeginnerSession Overview A technique-and-safety session for anyone who swims open water without a coached group or safety cover. You’ll practise swimming comfortably with a tow float attached, and rehearse what to actually do if you need to stop, signal, or rest mid-swim — skills that matter far more than they get credit for until the…
Bike90min+AdvancedSession Overview A long brick session built around one specific skill: pacing discipline. Instead of riding steady and then seeing how the legs feel, you deliberately ride the first half conservatively and the second half harder, then carry that same negative-split approach into the run — exactly the pacing shape that separates a strong Ironman-distance…
Bike60minBeginnerSession Overview This is a structured aerobic base session built around the MAF Method (180 minus your age, adjusted for training history) rather than a fixed power or pace zone. The turbo trainer is the ideal environment for this style of session, since a controlled indoor effort makes it far easier to hold a strict…
Swim45minIntermediateSession Overview Most triathletes never race in a pool, but plenty train in one — and dead time spent gliding into the wall, fumbling a turn, and pushing off slowly adds up over a long session. This session isolates turns and push-offs as a skill in their own right, so your wall transitions stop being…
Bike45minAdvancedSession Overview Most triathlon bike sessions build sustained power, but the ability to accelerate hard from a near-standstill matters more than you’d think — out of T1, out of a tight corner, or responding to a surge in a draft-legal field. This session trains that explosive standing start specifically, using short maximal efforts with full…
Swim45minIntermediateSession Overview Calf and foot cramps mid-swim are usually a mix of overkicking, cold water, and going out too hard — this session builds kick efficiency and pacing awareness so you’re less likely to seize up when it matters. It’s aimed at athletes who’ve experienced cramping in open water before, or who want to race-proof…
Bike90min+IntermediateSession Overview A long, steady outdoor ride built specifically to train your gut to handle higher carbohydrate intake, using a stepped fuelling schedule rather than fuelling “by feel”. Best used as a rehearsal for long-course race nutrition, ideally with the exact products you plan to use on race day. What You’ll Need 2-3 bottles of…
Bike90min+AdvancedSession Overview A structured indoor bike session for athletes in Ironman build, using stepped power increases through a long ride to rehearse holding — and slightly building — effort as fatigue accumulates, rather than riding at one flat wattage for four hours. Best done on a turbo where you can hold precise power targets. What…
BikeRunSwim90min+AdvancedSession Overview A field test day benchmarks all three disciplines in a single day so your training zones are reset against current fitness rather than numbers from three months ago. It’s a big day — space the three tests out with proper recovery between them, and treat this as a standalone testing block rather than…
Bike60minAdvancedSession Overview A demanding outdoor VO2 max session for experienced riders looking to build top-end aerobic power ahead of hilly or high-intensity racing. Five 8-minute efforts at a hard, sustained intensity build the kind of aerobic ceiling that makes race-pace efforts feel more manageable by comparison. What You’ll Need A rolling or gently uphill outdoor…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.