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Set
Getting event ready
We’re over half way towards your event goal. Now the fun begins.
You’ve built a solid base and gained momentum, now it’s time to start thinking like a triathlete.
In this block, we keep the familiar three-session format but introduce a key workout that simulates event conditions: the brick session. This combined bike-and-run workout is a game-changer, teaching your body how to transition smoothly between disciplines and adapt to that unique “heavy legs” feeling after cycling. Alongside slightly longer swim, bike, and run sessions, these two weeks focus on sharpening your endurance and building confidence for event day.
You’re not just training, you’re practicing the skills that will make your Triathlon event day feel familiar and achievable.
Weeks 5 & 6 Extending Endurance
Session 1: Swim
- Warm-up: 2 × 50m
- Main: 2 × 100m, 45s rest
- Drill: 4 × 25m (catch-up or fingertip drag)
- Endurance: 200m continuous
- Cool down: 50m
Total: ~400m
Session 2: Bike + Short Run Brick
- Warm-up: 5 min easy spin
- Main: 25 min ride at steady pace (cover 10–12 km if possible)
- Transition quickly to: 1 km jog (or 7 min easy run)
- Cool down: walk & stretch
Total: ~35–40 min
Session 3: Run/Walk
- Warm-up: 5 min brisk walk
- Main: 2.5 km continuous jog (aim to run whole way, slow pace)
- Cool down: walk & stretch
Total: ~20–25 min