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.
Swim60minIntermediateSession Overview A 60-minute solo open water swim builds the endurance, mental toughness, and sighting skills you need for longer triathlon distances. Without pool walls to rest on, you are committed to continuous forward movement for the full hour. This session is perfect for intermediate swimmers preparing for a 70.3 swim leg or those wanting…
Swim45minIntermediateSession Overview A fartlek swim session brings the spontaneous, unstructured speed of fartlek running into the pool. Rather than fixed rep distances, you vary your pace in response to how you feel — fast when you feel good, easy when you need recovery. This approach develops both speed and race awareness, and is a refreshing…
Swim45minAdvancedSession Overview A swim band (or ankle band) session removes the kick entirely, forcing you to rely solely on your arm catch and pull for propulsion. This is one of the most effective tools for improving your front-end power and high-elbow catch technique. Expect to swim slower than usual — that is normal and the…
Bike45minIntermediateSession Overview Single-leg turbo drills isolate each leg independently to identify and correct pedalling imbalances, smooth your stroke, and build neuromuscular efficiency on the bike. This session is ideal for intermediate cyclists looking to improve power transfer and pedalling economy without adding more volume to their week. What You’ll Need Turbo trainer or smart trainer…
Bike90min+IntermediateSession Overview This 90-minute outdoor ride prepares you for hilly triathlon bike courses by delivering sustained climbing effort across repeated ascents. Moving from the turbo trainer to real roads for this session is important — outdoor climbing demands balance, gear selection, and pacing judgement that no indoor simulation fully replicates. Ideal for athletes targeting events…
Run45minAdvancedSession Overview This 45-minute race pace run session trains your body and brain to hold your goal race pace under controlled conditions. By repeatedly running at or slightly above your target race pace, you programme the neurological and metabolic systems that allow you to execute on race day. This is not an all-out effort —…
Swim30minAdvancedSession Overview This short, sharp 30-minute pool session develops raw swim speed through 50m sprint repeats. Sprint sets train your fast-twitch muscle fibres, increase stroke rate under effort, and build the explosive capacity to surge off the start or around buoys on race day. Short and intense, this session punches well above its time investment…
Run60minBeginnerSession Overview This 60-minute outdoor steady state run builds the aerobic base that underpins every other run session in your training plan. Steady state running — at a conversational effort below your lactate threshold — develops mitochondrial density, improves fat oxidation, and strengthens the tendons and connective tissue that protect you from injury as race…
Swim45minIntermediateSession Overview This 45-minute pool session uses swim paddles and a pull buoy to isolate and strengthen your upper body pull, developing the catch and high-elbow technique that produces fast, efficient freestyle. By removing your kick, you are forced to rely entirely on your arm stroke for propulsion — exposing weaknesses in your catch phase…
Bike60minIntermediateSession Overview This 60-minute indoor session develops the sustained climbing strength you need for hilly triathlon bike courses. Using a seated, heavy-gear climbing simulation on your turbo trainer, you will build the muscular endurance and torque to hold power on extended ascents without burning your legs for the run. Ideal preparation for events like IRONMAN…
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