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.
Bike60minIntermediateSession Overview This 60-minute outdoor tempo ride is a cornerstone session for building the sustained cycling power you need on race day. Riding at tempo (sweet spot to upper-threshold intensity) on real roads develops your ability to hold strong, aerodynamic positions for extended periods — something a turbo trainer can’t fully replicate. Ideal for intermediate…
Swim45minIntermediateSession Overview The mass swim start is one of the most chaotic and daunting moments in triathlon — but it doesn’t have to be. This 45-minute open water session is designed to help intermediate triathletes practice race start technique, manage contact anxiety, and build the confidence to hold your line when the gun fires. Best…
Swim45minIntermediateSession Overview A 2km swim time trial is one of the most valuable sessions in any triathlete’s training week — it gives you a clear benchmark of your swim fitness, helps you calculate your Critical Swim Speed (CSS), and tests your ability to hold pace under pressure. This 45-minute session is structured to get you…
Bike60minAdvancedSession Overview Over-under turbo intervals are one of the most effective ways to raise your FTP and build top-end cycling endurance for triathlon. This 60-minute session alternates between efforts just below your FTP (the “under”) and pushes above it (the “over”), training your body to clear lactate more efficiently under race conditions. Best suited to…
Run45minIntermediateSession Overview This 45-minute fartlek run session uses unstructured speed play to build raw running speed, aerobic capacity, and mental toughness — all essential qualities for triathlon racing. Fartlek, Swedish for “speed play”, lets you vary your effort based on feel, making it fun, flexible, and surprisingly effective. Ideal for intermediate runners looking to break…
Swim45minBeginnerSession Overview This 45-minute kick-focused swim session develops lower body propulsion, improves ankle flexibility, and teaches you to maintain a streamlined body position — all critical for efficient open water and pool swimming. Most triathletes underutilise their kick; this session addresses that gap and helps you build a more balanced freestyle technique. What You’ll Need…
Run45minBeginnerSession Overview This beginner-friendly 45-minute trail run takes you off the road and into the natural terrain that tests agility, builds ankle strength, and makes running genuinely fun again. It’s designed for triathletes who primarily run on roads but want to add variety, improve proprioception, and build the muscular resilience that trail surfaces demand. What…
Bike60minIntermediateSession Overview This 75-minute turbo trainer session targets your sweet spot — the training zone between tempo and threshold (88-93% of FTP) — where the biggest cycling fitness gains are made per hour of effort. It’s harder than a recovery ride but sustainable for longer blocks than pure threshold work, making it one of the…
Swim45minIntermediateSession Overview This 45-minute pull buoy swim session isolates your upper body to build catch strength, improve arm mechanics, and develop the pulling power that drives you through the water in open water races. By removing kick from the equation, you’ll immediately notice where your technique breaks down — and build the strength to fix…
Run45minAdvancedSession Overview 400m track repeats are the classic speed development session for runners at every level. For triathletes, they develop running economy and neuromuscular power at intensities above race pace, making your race-day pace feel more comfortable and sustainable. This 45-minute session is best done on a running track but can be adapted for roads…
Get free swim, bike and run sessions, race-day prep guides and honest gear reviews — straight to your inbox.
No spam. Unsubscribe anytime.