Swim60minAdvancedSession Overview Three 1km efforts in open water, each faster than the last — this negative split session trains your pacing discipline, builds aerobic capacity, and teaches you to accelerate when your body is tired. Designed for advanced swimmers preparing for Olympic or 70.3 open water race legs. What You’ll Need Open water venue —…
Bike30minAdvancedSession Overview Tabata protocol on the turbo: eight rounds of 20 seconds all-out effort followed by 10 seconds recovery. Developed by Dr Izumi Tabata for Olympic speed skaters, this format delivers a disproportionate training stimulus in a very short time. Two full Tabata blocks with a 5-minute recovery between them make a 30-minute session that…
Swim60minAdvancedSession Overview The broken 3000m session uses a time-based interval structure to reward faster swimming with more rest — which means pacing matters. Cover the full 3,000m distance as six 500m efforts on a rolling interval (your target 500m time plus a fixed rest period), then race your final rep to find out how much…
Bike60minAdvancedSession Overview This VO2max turbo session uses four 4-minute intervals at 110–120% of FTP to drive cardiac output to its ceiling and expand your aerobic capacity. It is one of the most evidence-backed interval formats for cycling power development — short enough to maintain maximum effort throughout each rep, long enough to force a genuine…
Swim90min+AdvancedSession Overview This advanced 90-minute+ brick session alternates between 400m pool swims and 2km runs for four complete rounds, training your body to rapidly switch between energy systems. It builds the race-specific fitness needed for aquathlons and multisport events, and sharpens the mental discipline of managing effort across repeated sport transitions. What You’ll Need Pool…
Bike60minAdvancedSession Overview This 60-minute Olympic-distance-focused turbo session uses a power pyramid — ramping from Zone 3 tempo up to Zone 5 maximal efforts and back down — to build the race-specific power you need to produce a fast bike split. Advanced athletes preparing for an Olympic triathlon in the next 4–6 weeks will get the…
Swim90min+AdvancedSession Overview This session covers the full 3800m Ironman swim distance in a pool, building the confidence and aerobic base you need to tackle race day. Using a structured combination of easy and moderate-paced sets, it trains your body to hold form over a long continuous effort — the exact challenge of an open water…
What to Look For A purpose-built triathlon bike gives you aerodynamic advantages no road bike can match — but only if the fit, frame geometry and groupset are right for the distance you are racing. The Merida Time Warp Tri Limited 2025 sits at the top end of the mainstream market, offering race-ready specification at…
Run60minAdvancedSession Overview This 55-minute advanced run session uses descending interval lengths — 10, 8, 6, 4 and 2 minutes — at progressively higher intensities. Each rep gets shorter and faster, building towards a near-maximal final effort. It combines sub-threshold, threshold and VO2max work in a single mentally engaging session that develops your ability to hurt…
Bike60minAdvancedSession Overview This advanced 60-minute turbo session uses a descending interval ladder — 10, 8, 6, 4, and 2 minutes — where each block is harder than the last as the duration drops. You start near FTP and build to VO2max intensity as the intervals shorten. It’s mentally and physically demanding, training both your aerobic…
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