BikeIntermediateSession Overview This 90-minute endurance ride is designed to build your aerobic base and improve fat-burning efficiency. Perfect for intermediate triathletes preparing for Olympic or 70.3 distance events, you’ll spend most of the session in Zone 2, building the miles in your legs without accumulating excessive fatigue. What You’ll Need Road bike or TT bike…
What to Look For A quality GPS watch is essential kit for serious triathlon training. You need accurate tracking across three disciplines, reliable heart rate monitoring, and battery life that can handle long sessions without dying mid-workout. The best triathlon watches combine multisport modes, training insights, and navigation features to help you train smarter and…
This 16-week training plan prepares intermediate triathletes for a successful 70.3 (half Ironman) race. The plan balances building endurance, developing race-specific fitness, and maintaining recovery to arrive at race day strong and confident. Prerequisites Before starting this plan, you should meet these baseline fitness standards: Swim 1500m continuously at comfortable effort Ride for 2 hours…
Run45minIntermediateHill repeats build power, improve running economy, and develop mental toughness. This 45-minute session uses short, hard uphill efforts to strengthen your legs whilst minimising impact stress. Hills force proper running form—you simply cannot run uphill efficiently with poor technique. Session Overview Duration: 45 minutesHill Requirements: 60-90 second climb at hard effort (roughly 4-6% gradient)Total…
BikeRun60minIntermediateThis 60-minute brick session teaches your body to run effectively on fatigued legs. The bike-to-run transition challenges your neuromuscular system in ways that single-discipline training cannot replicate. Expect your legs to feel heavy initially—this is exactly what we’re training you to manage. Session Overview Total Duration: 60 minutesBike: 40 minutes at tempo effortTransition: Quick change…
Swim45minIntermediateThis 45-minute open water session develops your sighting and navigation skills—essential for swimming straight and conserving energy on race day. Poor navigation can add significant distance to your swim, so mastering this skill pays dividends. Session Overview Duration: 45 minutesLocation: Open water (lake, river, or calm sea)Total Distance: Approximately 1500-1800mIntensity: Moderate with technique focus Warm-Up…
Swim45minIntermediateSession Overview This 45-minute pool session develops swimming speed through short, intense intervals with adequate rest. It is designed for intermediate swimmers who have a solid freestyle technique and want to improve their pace for triathlon racing. Total swim distance is approximately 2,000 metres. What You’ll Need Swim goggles and cap Kickboard (optional for warm-up)…
Run45minIntermediateSession Overview This 45-minute session builds speed endurance through 1000-metre repeats at a pace faster than your threshold. It is one of the most effective interval sessions for improving your 5K and 10K race pace, which directly benefits your triathlon run leg. What You’ll Need Running shoes suited for road or track GPS watch or…
Run45minIntermediateSession Overview Threshold running is the pace you could sustain for roughly 60 minutes in a race — often described as “comfortably hard.” This 45-minute session develops your ability to hold a faster pace for longer, which directly translates to faster race times over any triathlon distance. What You’ll Need Running shoes suitable for road…
Bike60minIntermediateSession Overview Sweet spot training sits between tempo and threshold — roughly 88-93 percent of your FTP. This 60-minute turbo session builds sustained power and muscular endurance without the recovery cost of full threshold work. Perfect for winter base building and early-season fitness gains. What You’ll Need Turbo trainer or smart trainer Heart rate monitor…