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

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

  • Training and racing advice that suits your goals and lifestyle.
  • Build a training plan to deliver success.
  • 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.

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The 5 Big Mistakes Swimmers Make


The Catch

Perhaps the most important move in all swimming strokes.

If you have had a break from swimming our full Back to Swimming Series of Sessions can be found by following this link: Swim Series
Great Training and Racing Aids USA with UK Link

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Higher Spec Tacx model for the UK

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Undoubtedly one of the best multi-sport watches

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Keep safe - be seen


Todays session is all about starting hard and getting back to your race pace. We do this over longer and longer start distances to help you get to a really good start in your races.

We start with warm up followed by a kick set, with one 100m done on your side changing after every breath, and another doing Fly Kick on you Back where you should aim to stay flat in the water and kick up to the surface. Try not to kick back wards against the water - in that event you kick forwards and backwards without adding much propulsion, while your legs droop to the bottom.

After that there are 6 x 100m on 15s rest, again at your proposed triathlon race pace and we finish with 2 sets of 4 x 1/2 length sprints.

Free swimming session

After a warm up and a set of single legged cycling, designed to improve your pedalling action, there's a stead high geared 5 minute cycle. Put this in a gear that is higher than your normal race gearing to work the legs with good resistance.

After that there's a sprint set done as 2 mins easy spin followed by 30s really hard sprinting in your highest gear at a very high cadence. 8 sets of this will really build and flush lactate so your legs will feel the burn after only a few sprints.

turbo session plan

Running faster not only gets you used to speed and what it feels like to run at higher speeds but also gets you used to running with better form. The 200m runs at a really fast pace will give you a very fast foot contact with the ground. What that feels like will be good to replicate on the 2k run, even though you won't be running at the same pace.

If you have a Garmin or other GPS watch that takes your steps per minute than you should be looking at a pace of 180 steps per minute.

running session plan