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.
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…
BikeSwim60minIntermediateSession Overview This indoor brick simulates the first two legs of a sprint triathlon without leaving the building — ideal for race-specific training when outdoor conditions or time are against you. You’ll swim 750m at threshold effort in the pool, then transition straight to 20km on a turbo trainer to feel that unique bike-after-swim fatigue….
Swim60minIntermediateSession Overview This 60-minute open water session builds your body’s tolerance to cold water — an essential skill for UK triathlon racing from April through October. Progressive immersion and steady effort help suppress the cold shock response so you can race with confidence regardless of conditions. What You’ll Need Wetsuit (5mm recommended below 14°C, 3mm…
Bike60minIntermediateSession Overview Three 12-minute blocks at FTP — your Functional Threshold Power — is one of the most evidence-backed turbo sessions for raising cycling lactate threshold. The 3×12 structure accumulates 36 minutes of high-quality threshold work with brief recoveries, pushing your body to increase the power output it can sustain over prolonged periods. This is…
Swim45minAdvancedSession Overview A 1900m open water time trial is the ultimate race-simulation swim workout for 70.3 athletes. Swimming the exact race distance in open water conditions — with sighting, navigation, and potential chop — is fundamentally different from covering the same distance in a pool. This session builds confidence in your race-day swim capability while…
Run90min+IntermediateSession Overview This 80-minute Zone 2 run doubles as a running session and a nutrition training session. Race nutrition is a practised skill — your gut needs to learn to process carbohydrates while running at pace just as much as your legs need to learn the effort. This session builds aerobic base and simultaneously trains…
Bike90min+IntermediateSession Overview This brick session simulates the physiological demands of a 70.3 bike-to-run transition. The 60-minute bike at 70.3 race pace trains your body to sustain threshold-adjacent output for the duration of a half-iron bike leg, while the 20-minute run immediately after trains the neuromuscular adaptation required to run efficiently off a hard bike. This…
Swim45minIntermediateSession Overview Critical Swim Speed (CSS) is the pace you can sustain continuously for around 30 minutes — your aerobic threshold for swimming. Training at CSS is highly effective for building open water race pace, improving stroke efficiency under fatigue, and developing the aerobic base needed for 1500m and 1900m race swims. This 10×150m session…
Swim45minAdvancedSession Overview A demanding threshold pool set for advanced triathletes. Four 400m intervals at CSS pace with just 60 seconds’ rest between reps forces rapid recovery at race intensity — exactly the stimulus you need to hold pace for 1.9km or 3.8km on race day. What You’ll Need 25m or 50m pool with a visible…
Bike45minIntermediateSession Overview A short race-week turbo session designed to keep your legs fresh while activating your neuromuscular system with three short openers. The goal is to feel sharp and ready — not to build fitness. What You’ll Need Turbo trainer or smart trainer Heart rate monitor or power meter (recommended) Fan, water bottle, and a…
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