Swim45minAdvancedSession Overview This 45-minute session is built entirely around pure swimming speed. Twelve maximal 25m sprints with full recovery develop your neuromuscular system, improve stroke rate, and raise your overall swim ceiling. It is designed for advanced triathletes who want to get faster, not just fitter — and who understand that speed work requires full…
Bike60minAdvancedSession Overview This lactate clearance session trains your body to process and flush lactate during active recovery periods — a critical skill for race situations where you have surged hard on a climb and need to recover quickly without losing time. Five six-minute blocks at 105–110% FTP are separated by 4-minute active recovery at 60%…
Bike60minAdvancedSession Overview Twenty 1-minute Zone 5 efforts with 1-minute recovery — the micro-interval format is brutally effective for building neuromuscular power and raising your VO2max ceiling. Unlike longer VO2max intervals (3-5 minutes), the short 1-minute format lets you sustain higher peak wattage throughout the entire set, maximising the neuromuscular stimulus. This is an advanced session…
Swim45minAdvancedSession Overview This 45-minute pool session uses the Tabata protocol — 20 seconds of maximum effort followed by 10 seconds of rest — applied to swimming to develop explosive neuromuscular speed. Designed for advanced triathletes who have solid pool technique, it will sharpen your sprint finish, improve lactate tolerance, and teach your body to produce…
Bike90min+AdvancedSession Overview Three sustained 10-minute efforts at VO2max intensity raise your aerobic ceiling and race-day bike power. This demanding session is ideal for advanced cyclists and triathletes looking to push their FTP higher during a dedicated build phase. What You’ll Need Road bike or TT bike Power meter (recommended) or heart rate monitor A flat-to-rolling…
Run60minAdvancedSession Overview Five hard five-minute blocks at lactate threshold pace build the speed endurance that underpins strong run splits at sprint and Olympic triathlon distance. Unlike tempo runs, which use a single sustained effort, the broken structure of this session allows you to accumulate 25 minutes of genuine threshold work with brief recoveries that prevent…
Run45minAdvancedSession Overview A 1500m time trial on the track is one of the most useful run benchmarks available to triathletes — short enough to push at maximal effort, long enough to require real pacing discipline. The 1500m is directly relevant to triathlon because it mirrors the run leg of a sprint triathlon at speed, and…
Bike90min+AdvancedSession Overview This 75-minute outdoor ride fuses two training stimuli: the aerobic adaptation of sustained tempo effort with the neuromuscular demand of short explosive sprints embedded within it. The result challenges you to return to tempo pace immediately after each sprint — no Zone 2 recovery allowed — making it particularly valuable for sprint and…
What to Look For in a Triathlon Race Shoe A triathlon running shoe must do several things that a standard road shoe does not: slip on without socks in under 5 seconds, drain water from a swim-to-run transition, and stay comfortable for up to 10km at race pace. The ASICS Noosa Tri line has done…
Swim90min+AdvancedSession Overview This advanced open water session covers 5km of continuous swimming — the longest standard session in long-course triathlon preparation. It is designed to build physical endurance, pacing discipline, and the mental resilience needed for ironman-distance racing, and serves as an excellent fitness checkpoint in the build phase of a full-distance training plan. Suitable…
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