Weekly FREE professionally designed session plans in swimming cycling (Turbo) and running.

Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link

Enjoy these sessions - and if you have any questions please feel free to email.

On Line Coaching / Mentoring

Most of us do better when we inter-react with others. Having a coach / mentor is widely recognised in business, education and in life, to be a massive assistance in gaining success. Having someone supporting you in achieving your goals helps

  • Build a training plan that fits your lifestyle & commitments.
  • Keep a firm focus on your goals.
  • Design targets that are achievable but sufficiently difficult.
  • Give you a mental boost when you need it most.

click here → to learn more;

Cape Verde Training Camps

Still with No Corona Virus

Getting away to a warm climate with likeminded people and a professional coaching team is the best way to kick starting your training and re-invigorate your sport mojo. join us and experience;

  • Warm weather training at a great venue.
  • Professionally coached sessions throughout.
  • Video analysis of your swim / cycle / run and transitions.

click here → to learn more;

If You're In a Place Where Swimming is Allowed (or Have a Pool) This is For You

During the 4 x 100m in the warm up do the Back Stroke and make sure you push your chest into the water, which will lift your hips to the surface. Keep your head in line with your spine, don't tilt it (a common error for triathlon swimmers) and rotate through your core from side to side as your arms enter the water.

The remainder of the set is a mixture between drills, pacing and fast swimming. With the 10 x 100m on 10s rest aim for an even pace throughout, checking the clock on every swim. Don't extend the rest time if you start to slow, simply adjust your speed to one you can maintain.

After some drills, DP = Doggy Paddle and FD = Finger Drag, there's a build set before a hard set of 50m swims designed to be swum well above your triathlon race pace. This is a Lactate Tolerance set so there are 2 rounds of 6 hard swims separated by a recovery 50m swim.

The main set is designed to help you pick up the pace later in a race. They are all negative split, with 75m at Tri Race Pace then a hard element that builds in distance as you progress through.

Swimming session

Building lactate and then having the ability to flush it away is vitally important to endurance athletes. In this session you build from a reasonable pace to above your racing pace, take a short recovery spin and then do a 30s sprint before repeating the set.

The sprint should be done in a reasonably high gear, with a cadence well above 100 rpm. In that segment you'll build lactate and during the 5 mins slightly below race pace your muscle will begin to learn to flush that away.

This will be a testing session if done at the correct intensities.

turbo session plan

Fast running is hugely important and this session is all about fast running. Do the 400m at well above your 5k race pace, so that at the end of each 400 you feel you could go on but are happy to be stopping. Then run the 200m even faster than that, again being happy to stop after the 200m.

Running swiftly has a few benefits, your footfall is often better, the neural pathways learn to run faster, your mind gets used to the effort necessary and your mitochondria building and aerobic enzyme uptake occurs quicker than at slower speeds.

Warm up well before you start the fast sets and stretch if you need to after the warm up.

running session plan