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.
Bike60minBeginnerAfter months of turbo training, your first outdoor ride of the season is both exciting and daunting. This session focuses on rebuilding your outdoor cycling confidence, checking your bike setup, and reacquainting yourself with road handling and awareness. Keep the effort easy—today is about relearning the feel of outdoor cycling. Session Overview Duration: 60 minutesIntensity:…
Swim45minIntermediateSession Overview This 45-minute pool session develops swimming speed through short, intense intervals with adequate rest. It is designed for intermediate swimmers who have a solid freestyle technique and want to improve their pace for triathlon racing. Total swim distance is approximately 2,000 metres. What You’ll Need Swim goggles and cap Kickboard (optional for warm-up)…
Run45minIntermediateSession Overview This 45-minute session builds speed endurance through 1000-metre repeats at a pace faster than your threshold. It is one of the most effective interval sessions for improving your 5K and 10K race pace, which directly benefits your triathlon run leg. What You’ll Need Running shoes suited for road or track GPS watch or…
Run45minIntermediateSession Overview Threshold running is the pace you could sustain for roughly 60 minutes in a race — often described as “comfortably hard.” This 45-minute session develops your ability to hold a faster pace for longer, which directly translates to faster race times over any triathlon distance. What You’ll Need Running shoes suitable for road…
Bike60minIntermediateSession Overview Sweet spot training sits between tempo and threshold — roughly 88-93 percent of your FTP. This 60-minute turbo session builds sustained power and muscular endurance without the recovery cost of full threshold work. Perfect for winter base building and early-season fitness gains. What You’ll Need Turbo trainer or smart trainer Heart rate monitor…
Swim45minIntermediateSession Overview This 45-minute pool session focuses on improving your catch and pull — the two phases of the freestyle stroke where you generate the most propulsion. Ideal for intermediate swimmers looking to move more water with each stroke and reduce wasted energy. What You’ll Need Swim goggles and cap Pull buoy Paddles (optional —…
Run30minBeginnerA gentle recovery run designed to promote active recovery and maintain your running fitness without adding stress. Perfect for the day after a hard workout or race. Warm-up (5 minutes) 5 minutes brisk walking, gradually increasing to a very easy jog Dynamic stretches: leg swings, high knees, ankle circles Main Run (20 minutes) 20 minutes…
Bike45minIntermediateA high-intensity indoor cycling session designed to build power and speed. This turbo trainer workout uses structured intervals to improve your cycling performance for race day. Warm-up (10 minutes) 5 minutes easy spinning at low resistance (RPE 3) 3 x 1-minute builds from easy to moderate (RPE 3-6) 2 minutes easy spinning recovery Main Set…
Swim30minBeginnerA steady-paced pool swim session focused on building aerobic endurance. Perfect for maintaining fitness and improving your base-level swimming capacity. Warm-up (5 minutes) 200m easy freestyle, focus on smooth stroke technique 4 x 50m drill/swim (catch-up drill, fingertip drag) Main Set (20 minutes) 8 x 100m at steady aerobic pace (RPE 5-6) Rest 15-20 seconds…
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