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.
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…
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…
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…
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…
Swim45minIntermediateSession Overview Swimming in open water with a wetsuit feels completely different from pool swimming — and the first time you do it in a race is not the time to find that out. This 45-minute open water session gets you comfortable in your wetsuit, practises race-specific skills like sighting and mass-start positioning, and builds…
Bike60minAdvancedSession Overview VO2max intervals are the most powerful tool for increasing your cycling peak power. This advanced 60-minute turbo session uses short, very high-intensity efforts to push your aerobic ceiling higher — translating directly to a faster, more sustainable power output on the bike leg of your next triathlon. What You’ll Need Smart turbo trainer…
Run90min+IntermediateSession Overview The long run is the foundation of triathlon run fitness. This 90-minute aerobic base session builds your fat-burning engine, strengthens tendons and connective tissue, and teaches your body to run efficiently when fatigued — exactly what you need coming off the bike in a 70.3 or full Ironman. What You’ll Need GPS watch…
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