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.
Run45minBeginnerSession Overview This 45-minute easy run is designed to promote active recovery on a rest day or after a hard training block. Running at a very low intensity increases blood flow to fatigued muscles without adding meaningful training stress, helping to accelerate repair and clear metabolic waste. If you can hold a full conversation while…
Bike60minIntermediateSession Overview This 60-minute turbo trainer session uses sustained low-cadence riding to build muscular strength and cycling-specific power. By deliberately pedalling below your natural cadence at a higher resistance, you overload the fast-twitch muscle fibres in your legs — building the strength base that underpins sustained power output on race day. This is a core…
Swim60minIntermediateSession Overview This 60-minute pool session targets your swim threshold — the pace you can sustain at the upper limit of aerobic effort. By repeatedly hitting this intensity in a structured format, you train your body to clear lactate more efficiently and hold a faster pace for longer. It is the most direct route to…
Swim45minIntermediateSession Overview This 45-minute open water session focuses on the tactical skill of drafting — swimming close behind or alongside another swimmer to reduce drag and conserve energy. In races, effective drafting can save up to 20% of your energy expenditure on the swim leg. This session builds the positioning awareness, close-contact comfort, and tactical…
Run45minBeginnerSession Overview This outdoor park session combines short run intervals with bodyweight step and bench exercises to build running-specific strength, power and cardiovascular fitness. It is great for beginner and intermediate triathletes who want to improve their run leg without needing a track or gym membership. What You’ll Need A local park with a bench…
Run45minIntermediateSession Overview This short, sharp track or road sprint session uses 200m repeats to develop raw running speed, leg turnover and neuromuscular efficiency. It is an ideal speed session for intermediate and advanced triathletes building towards the run leg of a sprint or Olympic distance race. What You’ll Need Athletic track, straight road, or measured…
Swim30minBeginnerSession Overview This gentle pool recovery session uses backstroke to actively flush tired muscles, mobilise the shoulders, and keep your body moving without adding fatigue. It is perfect for the day after a hard run or bike session, and works well for all ability levels who need a light active recovery day. What You’ll Need…
Bike90min+IntermediateSession Overview This turbo trainer session simulates sitting in a group ride, practising riding in close proximity at steady pace before surging when the pace lifts. It is ideal for intermediate cyclists who want to build race-specific fitness and learn to manage effort within a pack dynamic, even when training solo indoors. What You’ll Need…
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…
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