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.

We're now coming towards the end of the season so we're going back to basics a bit today.

After a good 450m warm up swimming at different paces, we head directly into a few kick and drill sets. KoS (kicking on your side) is an important drill for balance and breathing. Make sure you push your chest into the water from about the mid-chest area, to get your hips and legs up to the surface. Your upper arm should always be on the surface, right down to the wrist.

The main set is a series of swims at different distances all done at the same pace. Please make sure look a the pace clock to make sure you're keeping an even tempo.

Swimming session

Simulating hills is a good way of increasing your effort and on a Turbo it's not only controllable but repeatable. In this session there are 5 x 6 min efforts with a recovery between each of 1 minute. From a race paced effort you increase the resistance or gearing to simulate a hill (2 mins) and then go to maximum resistance or gearing for a further 1 min to simulate going over the top of the hill.

Use the single legged cycling to check your ability to cycle in circles and use that in the main set.

turbo session plan

400m running at a pace well above your race pace is a great way to get used to faster running. That, in turn, will get you ready to run at a faster pace in races. Don't start off flat out on these, try to increase the pace as you go through the set.

running session plan