Category: Triathlon Training

Articles that are of interest and benefit for people training for triathlons

Friday Fartlek Run: 20/15/10min Tempo Runs

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Monday’s Brick: Dr Yelling’s Race Replication Brick B

Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.

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Sunday Smart-Trainer Session: FTP Boost Dominator Shortened from Tyler

A 50-minute workout aimed at increasing your FTP (Functional Threshold Power). Dedication and effort are key. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

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Saturday Swim Session: Mixing Up The Intensity

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. Within this session there is some variety of paced efforts – including some max sprints to start the main sets off, before some sustained longer efforts and then finishing with some sprints with less rest. This session is great for open-water swimmers and triathletes of all distances.

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Simon Lessing's Run Intervals C

Friday Fartlek Run: Simon Lessing’s Run Intervals C

Exposing your body to your Threshold running pace will develop efficiencies whilst running at this intensity. This session is a great workout to start that exposure, early in the season or as a taper session in the final week prior to an event.

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Tuesday Training Plan: 8 Weeks to Spring Challenge – The Get Your Butt Into Gear Training Programme

🌸 8 Weeks to Spring Challenge – The Get Your Butt Into Gear Training Programme (3hr) 🚴‍♀️🏃‍♀️🧭
Winter’s done. The Spring Challenge is calling. And yes – it’s time to get your butt into gear 💪
If you’ve signed up for the 3-hour Spring Challenge Adventure Race on 20th September 2025, but your winter training has been… well, non-existent, then this is the plan for you.Designed specifically for women who want to feel confident, strong, and ready come race day – this 8-week programme kicks off on Monday 28th July and gives you the structure, support, and motivation to get adventure-ready.

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Monday’s Brick: Muscular Strength Brick Session by Tyler

The off-season is a good time to work on and develop your fitness, in particular your strength. This session combines both intensity and strength with exposure to Threshold intensity for both running and cycling. Although this session was developed for Olympic distance triathletes, it is a great session for any triathlete, including Ironman and Ironman 70.3 athletes (if it is in the early stages of your build up).

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Sunday Smart-Trainer Session: Pogačar’s Spiked Threshold Efforts (Beginner)

Sustained efforts particularly on climbs is an import aspect for all cyclists – road, triathletes and mountain bikers. The ability to change effort, especially when fatigued will help you tactically in events. This workout provides elements of all of the above to build your fitness and ensure future success (and a reasonable amount of fatigue) – make sure you rest and rest well after this session, it’s not for the faint hearted.

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Saturday Swim Session: Mixing Up The Strokes

Even if you onyl swim Freestyle (or Front Crawl), there is still immense benefit to incorporating the other strokes into your training. By practising and developing the other strokes you will enhance both your feel for the water and the catch phase of you stroke. These are important skills to enhance as you advance your capabilities. This session is great for open-water swimmers and triathletes of all distances.

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Friday Fartlek Run: 20/15min Tempo Runs

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

View More Friday Fartlek Run: 20/15min Tempo Runs