Swim45minAdvancedSession Overview This 45-minute pool session uses three 400m time trial efforts with full recovery to benchmark your current swim fitness and assess how consistently you can repeat race-pace efforts. It’s an ideal session at the start of a new training block or four weeks out from a race to gauge your readiness. What You’ll…
Run45minAdvancedSession Overview This 45-minute run session uses five 4-minute intervals at VO2max intensity to push your aerobic ceiling higher, improving running economy and race-pace capability. Designed for advanced triathletes in the pre-competition phase, this is one of the most effective sessions available for boosting run-leg performance off the bike. What You’ll Need GPS watch with…
Swim90min+AdvancedSession Overview A continuous 4km open water swim designed for Ironman and long-course athletes building their swim base. This session develops pacing discipline, breathing control, and the mental resilience needed to sustain effort over a full race-distance swim in open water conditions. What You’ll Need Wetsuit (mandatory in UK open water below 22°C) Open water…
Run60minAdvancedSession Overview Five 1km threshold repeats is one of the most effective run sessions in a triathlete’s toolkit, building lactate tolerance and race-pace familiarity simultaneously. This advanced session is best suited to athletes with a solid aerobic base who are targeting Olympic or 70.3 distance events and want to sharpen their run split. What You’ll…
Bike45minAdvancedSession Overview Your Maximal Aerobic Power (MAP) is the highest power output your body can sustain while still primarily using oxygen for energy — essentially your VO2max expressed in watts. This 40-minute turbo test identifies your MAP so you can set precise interval training zones beyond FTP, giving you a more complete picture of your…
Run45minAdvancedSession Overview Downhill running is one of triathlon’s most underrated skills and one of the quickest ways to drop time on a hilly run course without extra fitness. This 50-minute session uses controlled downhill repetitions to build eccentric quad strength, improve your lean, and reduce braking on descents. Best suited to advanced runners or those…
Swim30minAdvancedSession Overview The broken 400 CSS session is a short, sharp speed workout designed to build your critical swim speed through high-quality 100m repetitions at threshold pace with minimal rest. Ideal for advanced swimmers looking to raise their CSS and sharpen race-pace fitness, you’ll complete 8 x 100m at CSS with just 15 seconds between…
Run60minAdvancedSession Overview Four × 1600m mile repeats are one of the most effective run workouts for triathletes targeting a strong 10km off the bike. This 55-minute session builds lactate threshold, running economy, and mental toughness at race-relevant intensities. What You’ll Need Running track (400m standard) GPS watch with pace alerts Water bottle (trackside) Lightweight trainers…
Bike90min+AdvancedSession Overview This 2-hour 20-minute ride builds the lactate threshold power and pacing discipline needed for a strong 70.3 bike split. Two 60-minute race-pace efforts replicate the sustained effort of a half-ironman bike leg, teaching your body to hold power through fatigue. What You’ll Need Road or TT bike in good working order Power meter…
Bike45minAdvancedSession Overview This 45-minute advanced turbo session mimics the attack-and-recover demands of criterium cycling — short, explosive efforts followed by brief recoveries. It develops anaerobic capacity and trains your legs to clear lactate quickly, essential for drafting-legal triathlon racing and managing the post-swim bike surge. What You’ll Need Turbo trainer or smart trainer Power meter…
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