What’s the session? This session is designed to be used once per week, for the final 3weeks leading in to an ‘A’ race. It is a pacing + speed session done over 50m with ascending recoveries but harder work ratio’s. If executed properly you will not leave this session feeling good. The “Main set” is as follow’s; 6 x 5 x 50m Free as; 6 x 50m@ Target Race Pace on 50 1xMax on 60 / 4 x 50m@Target Race Pace on 60 2xMax on 70 / 3 x 50m@ Target Race Pace on 70 3xMax on 80 / 2 x 50

The nature of triathlon training is incredibly repetitive. For many athletes, putting in long hours with less than perfect form can result in muscle imbalance and dysfunction over time. An essential fourth discipline to triathlon training is strength. When performed properly, strength training can improve mechanics, performance, and injury resistance. A general framework for triathletes is to plan 12-16 weeks of consistent strength training starting in the off-season and late

The 'Brick Session' often forms part of an athletes preparation for optimum race day performance and below we have provided just one example of how and when you might include this into your training program. Nothing simulates 'race day' better than well planned and well executed brick workouts. What’s the session? 70.3 Brick The “Main set” is as follows: Ride 4 x 20mins at 70.3 Target RP Power or Heart Rate BCR@70rpm+ | 3.5mins Recovery Run 4 x 4mins at 70.3 Target RP Pace o

Swimming for triathlon at its highest levels requires training to meet and exceed the demands of competition. The "Mirror Set" goes some way to allow you to learn what to focus on and when. What’s the session? The “Mirror Swim Set” is a set that is designed to mirror as best as possible the demands of competition for a triathlon swim leg. It can be adjusted for 750m, 1500m, 1900m or IM Swim Leg. We have used the 750m Swim Leg as the example and for a higher level of triathle

There is no harder skill to master in triathlon than running fast off the bike. It requires practice and specific work to improve it and then also be competative. What’s the session? Running Hills. Easy Hills, Steady Hills, Hard Hills all play a vital role in improving strength for triathlon and most specifically running well off the bike. The below session is just one example of ‘progression’ or ‘gear change’ hills; The “Main set” is as follows; 10 x 90secs completed as: 10

Improve your top end cycling fitness and power with this proven progression. It doesnt require a huge amount of volume, but does require some specificity but the results will follow. What’s the session? Cycling Vo2 Workout The “Main set” is as follows; 12 x 2mins Hill Repeats@Vo2Max HR or Power with roll back recovery Very simply this is a lung session, not a leg session and by that we mean, cadence should be reflective of something you aim to lean towards in your Sprint or

Improve your pool and open water swimming with specific drills for your swim stroke. Triathlon Gold offers specific triathlon coaching.

The Mona Fartlek has been a staple session for runners and triathletes since the 80's. Learn more about it and how to apply it here.

Cycling faster in a triathlon is all about cycling specific strength. Learn what the best age group athletes and elites in there sport are

Swimming fast in a triathlon requires power and speed. The best way to train is to keep things short and fast.