WTCS London Sprint Race Simulation: 750m Swim + 20km Turbo + 5km Run

Session 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 race-day gear, nutrition and pacing in a single session rather than separate disciplines.

What You’ll Need

• Pool access (25m or 50m) for the swim block
• Smart trainer or turbo trainer for the bike block
• Running track, flat road or treadmill for the run block
• Race-day kit, shoes and nutrition — treat this as a full rehearsal
• Transition bag: helmet, cycling shoes, race belt, run shoes laid out exactly as you would on race day

Warm-Up (15 minutes)

In the pool: 400m easy as 200m smooth freestyle, 4×50m building to 85% effort with 15 seconds rest. This activates your pulling muscles and gets your stroke rate up without fatiguing you before the main effort.

Main Set — Part 1: 750m Race-Pace Swim

Immediately after the warm-up, swim 750m continuously at your target race pace (RPE 8/10 — hard but sustainable). If you swim 1:40/100m in training, target 12-13 minutes for this block. In a 25m pool this is 30 lengths. Sight forward every 6-8 strokes to simulate open water navigation.

• 750m continuous at race pace (RPE 8)
• Aim: complete in 11-14 minutes depending on ability level
• Immediately exit the pool and transition to the bike

T1 Practice (2-3 minutes)

Execute your T1 protocol — wetsuit off (if training with one), helmet on, bike shoes clipped in, race belt on, exit. Time this and note any fumbles. A clean T1 for a sprint triathlon should take under 90 seconds; this rehearsal identifies where time is being lost.

Main Set — Part 2: 20km Turbo Time Trial

Ride 20km on the turbo at your target sprint triathlon bike power — roughly 85-92% FTP for a 30-35 minute effort. For WTCS London, the course is flat and the pace is high; athletes should hold consistent power throughout rather than going out too hard.

• 20km at 85-92% FTP (RPE 8-9)
• Target time: 27-35 minutes depending on ability
• Take one gel or sports drink sip at the 10km mark
• Transition directly to run shoes after dismounting

T2 Practice (60-90 seconds)

Rack the bike, helmet off, run shoes on, race belt adjusted if required. Practice this until it takes under 60 seconds for a sprint race.

Main Set — Part 3: 5km Race-Pace Run

Run 5km at your target sprint triathlon run pace — expect legs to feel heavy for the first 400m off the bike, then settle. Most athletes find the legs clear by the 600-800m mark; if they don’t, your bike power was too high. Target your open 5km pace minus 20-30 seconds/km as a realistic race split.

• 5km continuous at race pace (RPE 9)
• Target time: 18-26 minutes depending on ability
• Negative split if possible — 2.5km at controlled effort, 2.5km at max effort

Cool-Down (10 minutes)

5-minute easy jog, then 5 minutes of static stretching focusing on quads, hamstrings, calves and hips. This is also a good moment to eat a recovery snack and rehydrate before the drive home.

Coaching Notes

• Use this session to test race-day kit — if your tri shorts are uncomfortable after 20km on the bike, find out now rather than on race day
• If your 5km run pace is significantly slower than your open run pace, focus more turbo sessions on producing power that allows you to run well off the bike, not just ride fast
• To make it easier: extend rest between segments to 5 minutes; reduce swim to 500m; reduce bike to 15km
• To make it harder: add a 1km fast swim to the warm-up; hold 92-95% FTP on the bike; race the full 5km at maximum effort