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.

Cape Verde - Warm Weather Training

Our Front Line Villa in Cape Verde is now available as part of a great training camp or to rent for a wonderful holiday. It's right next to th ocean - has 3 beds with 3 baths - and comes with lots of extras.

Watch the Video
Also Included
  • Stand Up Paddle Boards
  • Masks & Flippers
  • Swim Tow Floats / Dry Bags
  • Games & Books
  • A stock of CD's
  • Beach Chairs & Mats

Personal Camps for small groups or individuals Can start at Any Time that suits you or your group.

Click the picture to see the villa on Airbnb or go though to our sister site to find out more:
Cape Verde Triathlon . com

Starting hard in a race is almost a given in triathlon. Mass starts aren't conducive to slow or measured starts otherwise you'll often be swum over and your race will start in the worst possible way.

After a good warm up, kicking on your side and drills designed to improve your catch, the main set is a series of 200m swims where you begin swimming hard. As the set progresses the distance you swim hard increases. Maintain a really hard start as long as you can, this will get you used to being outside your comfort zone and then getting back into it by swimming steadily.

The whole session is then rounded off with some speedy swimming in 1/2 length efforts.

Free swimming session

Single legged cycling helps you feel for dead spots in your peddling action. Areas where you push down hard and are stuck at the bottom of the pedal stroke hinder your cycling action but are found out when you only use one leg. Try to make your complete revolution smooth, even though you have to pull up with your leg at the bottom - something you don't do when you use 2 legs.

The main set is aimed at helping you run off the bike. Cycle for 6 minutes at your high end threshold pace and then immediately run about 150m with fast feet. Repeat it 3 times and try to maintain a high cadence on every cycle and run.

turbo session plan

This week we would like you to find a 1k loop to repeat. Then in the main set you do a 2 lap loop, 1 lap loop and then another 2 laps. Both 2 laps are at a steady pace and the 1 lap is at your 5k race pace, or a little above. This is a good way of getting your body more used to running at a faster pace. It's only by running faster in practice that prepares you to eventually be able to hit a higher sustainable pace in your races.

running session plan