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.
Swim90min+IntermediateSession Overview The 10x400m CSS threshold set is a high-volume aerobic swim session designed for triathletes targeting 70.3 or Ironman swims. Holding critical swim speed (CSS) pace across 10 repetitions of 400m builds the aerobic base and lactate tolerance required to sustain your race swim pace when fatigued. Total distance with warm-up and cool-down is…
Bike90min-plusIntermediateSession Overview A structured 70.3-specific turbo session using four 30-minute blocks at IRONMAN 70.3 race power. This session teaches your body to sustain the precise wattage you need for 90km at race effort, while building the fatigue resistance that separates athletes who run well off the bike from those who shuffle. What You’ll Need Smart…
BikeSwim90min-plusAdvancedSession Overview A structured two-a-day combining a morning pool swim with an afternoon brick session. This format is used in the final 8-10 weeks before an A-race by advanced triathletes who need to build fatigue resistance and transition efficiency without exceeding sustainable weekly training stress. Total duration: approximately 90-100 minutes across both sessions. What You’ll…
Bike90min+AdvancedSession Overview This session simulates the race structure of the WTCS London sprint triathlon on 25 July — 750m pool swim, 20km turbo time trial and 5km track run — giving you a controlled race rehearsal six weeks out from the event. It’s also ideal for any sprint triathlete peaking for a summer race, testing…
Swim45minIntermediateSession Overview This 45-minute pool session pairs resistance bands and swim paddles to maximally load the upper body pull phase. By isolating arm strength and catch mechanics, you’ll build the power that produces faster swim splits even when you conserve leg energy for the bike leg that follows. What You’ll Need Swim paddles (matched to…
Run60minIntermediateSession Overview This 70-minute trail fartlek swaps rigid structure for instinctive speed work through natural terrain. You’ll surge on uphills, float on the downs, and build the reactive run strength that carries over to race day when the road throws an unexpected gradient your way. What You’ll Need Trail, woodland, or park path with gentle…
Bike45minAdvancedSession Overview Eight 90-second maximal bike efforts is all it takes in this high-intensity turbo session designed to push your VO2max ceiling. Short, brutal, and extremely effective — this is one of the best bang-for-buck sessions for raising aerobic ceiling when time is limited. What You’ll Need Smart turbo trainer or power meter-equipped bike Fan…
Swim90min+AdvancedSession Overview This 90-minute open water session develops the aerobic endurance base needed for 70.3 and Ironman swim legs. Staying in Zone 2 throughout, you’ll log continuous time in the water to build efficiency, confidence, and fatigue resistance under realistic race conditions. What You’ll Need Open water venue with marked course or GPS swim watch…
Swim45minIntermediateSession Overview This 45-minute pool session uses six descending 500m reps to challenge your pacing, push your CSS threshold, and build the race-specific speed endurance that makes the difference in triathlon swim splits. It’s ideal for intermediate and advanced swimmers ready to race the clock. What You’ll Need 25m or 50m pool Swim watch or…
Swim60minIntermediateSession Overview A reverse brick flips the usual triathlon order — run first, then open water swim. This uncommon approach develops your ability to manage elevated heart rate and lactic acid in the water, which directly transfers to race starts, aquathlons and SwimRun events where controlling your breath after physical exertion is critical. What You’ll…
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