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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Cape Verde - Warm Weather Training Camp


16th January 2022

Improve your technique - Become a better triathlete

Click here to find out more: CV Triathlon

Great Training and Racing Aids USA with UK Link

UK Link Here

Higher Spec Tacx model for the UK

UK Link Here

Undoubtedly one of the best multi-sport watches

UK Link Here

Keep safe - be seen


The drill SA BNSS (Single arm breathing to the non-stroking side) is often called UNCO. You need one arm ahead on the surface of the water and one by your side. Hold the leading hand on the surface and then turn to breathe to the side where your arm is by your side. After you turn back take one stroke with your leading arm and then repeat for the length. At the end of the length change your leading arm so you come back breathing on the other side.

For a main set there's a pyramid, going from 50m 10 200m and back down again - done twice. Try for an even paced set, 100m twice the time of the 50m and 200m twice the time of that, but at a slightly faster pace than your race pace.

It's all rounded off with 2 sets of sprints with a recovery swim in between.

Free swimming session

This session explores your ability to churn a larger than normal gearing. The race paced effort should be done at your normal cadence (leg speed) and then increase the gearing by 1 or 2 cogs so you have to slow down your legs to around 60 RPM. Using a higher gearing should prepare you for a higher effort up hills or in a larger gear when you want to make up time.

turbo session plan

Short distances covered really fast are excellent sessions to improve your average running speed, ability to run with good form and your mentality when running swiftly. The 6 x 200m at maximum speed are then followed by a 1k run done at a pace above your normal triathlon race pace.

running session plan