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

In the kick set this week make sure you isolate the movement of your head from the movement of your body. Make a decisive move from one side to the other using your core and make sure you are balanced in the water by pushing your chest (from around the nipple area) into the water. This will raise your back end and ensure that your arm is mostly out of the water all the time. If you feel water moving up your arm - press that chest into the water some more and try smooth movement from one side to the other.

The main set is tough towards the end but starts really easily. There is a temptation to start too fast. It's all about pacing, pace it right at the start and you'll finish within the allotted time, start too fast and you'll suffer towards the end. The timings are set up for a 1:30 per 100m race pace swimmer. If you are faster or slower adjust the start time so the final 4 reps are just doable at your race speed.

Free swimming session

After a normal warm up this session progresses with single legged cycling in 1 minute segments with a 30s recovery. Remember to make the pedal revolution as smooth as possible, with no dead spots.

You then move to a hill simulation. Starting in a gearing with resistance against the pedals. Cycle for 1 minute in the saddle then get out of the saddle for another minute and get back into the saddle for a further minute after that. At the end of the second in saddle segment up your resistance - or increase your gearing by 1 gear and repeat the process. Go up 6 resistance levels or gears, always doing 1 minute in - 1 out and a further minute in the saddle and then come back down again.

turbo session plan

The main set here is a 6k run split into 4 x 1500m segments, done just above your race pace. The aim of the session is to get more used to running slightly outside your comfort zone. As you do that your comfort zone will start to shift and you'll be running at a higher pace naturally.

running session plan