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.
Swim45minIntermediateSession Overview A 2km open water time trial built around the negative split principle — your second kilometre must be faster than your first. An ideal intermediate benchmark for peak race season, this session teaches you to pace conservatively early and unleash finishing speed when it counts most. What You’ll Need Open water venue (lake,…
Swim60minAdvancedSession Overview This advanced 60-minute session combines pool and track work into six back-to-back rounds of 200m swimming and 500m running. It builds the sport-specific fitness needed for aquathlon racing, sharpens your triathlon swim-to-run transitions, and conditions your body to switch between two aerobic disciplines under fatigue. You’ll need access to a pool and a…
Bike60minAdvancedSession Overview This 60-minute hot-weather brick is designed to stress your thermoregulation systems in a controlled environment. By completing a 45-minute turbo session in a warm room followed immediately by a 15-minute outdoor run in the heat, you teach your body to perform under the thermal load of a summer race. What You’ll Need Turbo…
Swim45minIntermediateSession Overview This 45-minute pool session measures your stroke efficiency using the SWOLF score, then immediately trains you to swim faster at critical swim speed (CSS). It’s the ideal session to benchmark your swim efficiency and build speed in the same workout — available to all ability levels. What You’ll Need 25m or 50m pool…
Run90min+IntermediateSession Overview This 100-minute structured long run keeps you in aerobic Zone 2 for most of the session while inserting race-pace bursts to condition your body to switch gears. It bridges the gap between easy long runs and full race simulations — ideal for intermediate triathletes peaking for an Olympic or 70.3 race. What You’ll…
Bike60minIntermediateSession Overview This 75-minute outdoor bike session uses a steady climb to force true VO2max efforts — you’ll ride 5 × 3-minute all-out hill repeats to sharpen your peak aerobic power before summer’s biggest races. Gravity removes the option to soft-pedal, making hills the ideal VO2max training tool. What You’ll Need Road bike or TT…
Swim60minIntermediateSession Overview This 60-minute open water session builds race-speed swim fitness with 6 x 150m high-intensity efforts, each finishing with a sharp buoy turn. It’s designed for triathletes in peak race season who need to sharpen their sprint-distance speed and buoy-turning technique simultaneously. What You’ll Need Open water venue with a marked buoy or turning…
Run60minIntermediateSession Overview This run session builds race-specific speed endurance by combining sustained threshold running with a maximal finish effort — replicating the feeling of pushing hard when already fatigued, exactly as you’d need in the final kilometres of a triathlon run leg. Total run distance is approximately 10km including warm-up and cool-down. What You’ll Need…
Swim60minIntermediateSession Overview Swimming fasted — 8–12 hours after your last meal — trains your body to oxidise fat more efficiently, improving metabolic flexibility for long-course racing. This 60-minute open water session stays purely aerobic throughout, making it safe and effective for intermediate open water swimmers looking to build endurance adaptations. What You’ll Need Wetsuit Bright…
Bike90min+AdvancedSession Overview This advanced turbo session uses three long sustained blocks at your Ironman race wattage — typically 65–70% FTP — to build the specific muscular endurance needed for the 180km bike leg. With warm-up and cool-down the total session time is approximately 2 hours 30 minutes. Treat each fuelling break between blocks as race-day…
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