Form Under Control blends technique and endurance to help you hold good form as effort rises. A strong drill set builds feel for the water before controlled 100m reps challenge pacing and discipline. Ideal for triathletes and open-water swimmers wanting smoother, more efficient swimming that holds together when fatigue starts to build.
View More Saturday Swim Session: Form Under Control
Open water swimming can feel intimidating, even for strong pool swimmers. This guide helps triathletes build confidence through better breathing control, smart positioning, effective sighting, and simple mindset shifts. Learn how to stay calm, manage race-day nerves, and exit the water composed and ready to ride strong.
View More Open Water Confidence for Triathletes
This Friday Fartlek Run features 5×7-minute tempo intervals designed to build aerobic strength and sustainable speed. Running at Level III with short recoveries, this session is ideal for runners and triathletes preparing for half marathons, marathons, and longer endurance events, providing quality training without excessive fatigue.
View More Friday Fartlek Run: 5x 7min Tempo Runs
Dermott Hayes’ Endurance Brick #2 builds durability on the bike before demanding sustained, repeatable intensity on tired legs. After a steady 40km aerobic ride, four 2km efforts at Level IV with just 30 seconds recovery test your rhythm, resilience, and ability to reset under pressure. A race-relevant brick for athletes who want to stay strong when fatigue sets in.
View More Monday’s Brick: Dermott Hayes Endurance Brick #2
“The Priest” is specifically designed for building power and endurance through a combination of threshold and VO2 max intervals. It’s a popular choice for cyclists looking to improve their performance in races or long rides. The workout focuses on a structured approach to training, utilising different workout types to target specific physiological adaptations. Threshold efforts to improve lactate tolerance and endurance; and VO2 max efforts aim to increase oxygen uptake and power output. Although this workout is best suited to road cyclists (particularly criterium events), it can prove valuable as part of a general fitness phase for all cyclists, whether road cyclist, mountain biker and triathlete.
View More Sunday Smart-Trainer Session: The Priest
he Sustained Tempo Builder is designed to help you hold strong, controlled pace with discipline. Longer aerobic repeats develop durability and pacing awareness, while fast 50s at the end sharpen speed under fatigue. A smart session for triathletes and open-water swimmers who want lasting swim performance.
View More Saturday Swim Session: Sustained Tempo Builder
This Friday Fartlek Run is a sharp VO₂ max session designed to build top-end speed and improve short-term tolerance to high-intensity efforts. Featuring 4×2-minute reps at Level V+ with short recoveries, this workout is ideal for 5km and 10km runners, as well as sprint and Olympic-distance triathletes looking to sharpen race-specific speed and power.
View More Friday Fartlek Run: 4x 2min VO2 Max Run
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
View More Sunday Smart-Trainer Session: Triathlon Plus Bike Strength B
The Schuster Swim Set is a simple but highly effective threshold builder. With repeat rounds of 100m, 200m, and 300m on short rest, this session develops sustained speed and aerobic strength — ideal for triathletes and open-water swimmers looking to move their swim fitness to the next level.
View More Saturday Swim Session: Schuster Swim Set
This Friday Fartlek Run features 8×4-minute tempo intervals at Level III — a controlled, sub-threshold effort that builds aerobic strength and pacing discipline. Ideal for runners and triathletes preparing for half marathons, marathons, and longer events, this session delivers quality endurance work without excessive fatigue, making it perfect for both early build phases and taper periods.
View More Friday Fartlek Run: 8x 4min Tempo Runs