10 INTERVAL SESSIONS TO IMPROVE YOUR TRIATHLON PERFORMANCE
The beauty of intervals is that there’s no fixed formula, But if you need some guidance, these are our top 10 best intervals to do for tri, and why…
01 15 X 100’S
Discipline: Swim
Aim: An above race pace threshold set that highlights the need to recover quickly and maintain the quality of each swim. Aim to swim each 100m approx. 3-5secs per 100m faster than a continuous 1,500m pace. Interval pace should be constant through the session highlighting a lack of fatiguing.
Warm-up: 300m to include variety of strokes building pace
Main set:
• 6 x 50m @ RPE8 off 10secs rest
• 15 x 100m @ RPE9 off 10secs rest Cool-down: 100m to include variety of strokes
02 ENDURANCE PYRAMID
Discipline: Swim
Aim: A moderate-intensity session designed to boost the ability to swim a consistent pace over a longer distance. Aiming to keep the swim pace identical regardless of distance and doing this off limited rest period. The kind of session that should not create lots of fatigue.
Warm-up: 300m to include variety of strokes building pace
Main set: 200m / 300m / 400m / 500m / 400m / 300m / 200m all @ RPE7-8 off 15secs rest Cool-down: 100m to include variety of strokes
03 FASTER 500 BLOCKS
Discipline: Swim
Aim: The main objective in this session is to increase swim pace as the intervals get shorter from 250m down to 50m. Doing this can really help an athlete to learn how to get the ‘feel’ of moving faster through the water and allow them to work at above threshold speed in short blocks.
Warm-up: 300m to include variety of strokes building pace
Main set:
• 2 x 250m @ RPE8 off 15secs rest
• 150m @ RPE6-7 recovery
• 5 x 100m @ RPE9 off 10secs rest
• 150m @ RPE6-7 recovery
• 10 x 50m @ RPE10 off 5secs rest
Cool-down: 100m to include variety of strokes
04 VO2 BOOSTERS
Discipline: Bike
Aim: The objective of this session is to cycle at an intensity that’s very challenging for 4mins and be able to repeat it. The level of work is designed to stress your energy systems at a point where they will make improvements to your VO2 zone. The intention is to improve the body’s ability to transport oxygen to your muscles when under great stress.
Warm-up: 10mins with increases in pace up to sprints building intensity
Main set:
• 4 x [4mins @ RPE9; 2mins @ RPE4]
• 6mins @ RPE5-6
• 4 x [4mins @ RPE9; 2mins @ RPE4] Cool-down: 5mins easy
05 ANAEROBIC SMASHER
Discipline: Bike
Aim: A very simple but very effective high-intensity session to stress the anaerobic energy system and to promote an athlete’s ability to tolerate maximum efforts which may occur in a shorterdistance race. Also, this style of training increases your muscular strength and power.
Warm-up: 10mins with increases in pace up to sprints building intensity
Main set:
• 10 x [40secs @ RPE10; 20secs @ RPE3]
• 6mins @ RPE5
• 10 x [40secs @ RPE10; 20secs @ RPE3]
• 6mins @ RPE5
• 10 x [40secs @ RPE10; 20secs @ RPE3] Cool-down: 5mins easy 06 LONG DISTANCE PACER
Discipline: Bike
Aim: This is ideal for those looking to dial in their pace/power settings preparing for a middle- or long-distance race. The longer blocks @ RPE7-8 are designed to be comfortable and sustainable and being able to maintain a desired steady output is needed for longer-distance racing. Warm-up: 10mins with gradual increases in intensity Main set:
• 15mins @ RPE7-8; 3mins @ RPE5
• Repeat above block 6 times
Cool-down: 5mins easy
07 RACE PACE KM
Discipline: Run
Aim: To improve aerobic race pace by working at the threshold of what is just about comfortable. By completing enough of these to match desired race distance it gives a true indication of what sort of race pace works for you. The fact you’re completing 5km or 10km gives this workout an added endurance element.
Warm-up: 1km with increases in pace up to sprints Main set: 5 or 10 x 1km @ RPE8-9 aiming for 1015secs per km faster than estimated race pace – off 45secs rest
Cool-down: 500m easy
08 2KM UNDER/OVERS
Discipline: Run
Aim: To challenges your ability to increase speed when already tiring, and to help you manage changes in pace that are just below or above their current threshold. When done well the changes in pace may feel subtle but create significant differences. A great session for developing the ability to dig deep at the end of races.
Warm-up:
1km with increases in pace up to sprints
Main set:
• 2km as: [1km @ RPE8; 1km @ RPE9-10] off 90secs rest
• Objective is to run 1km at slightly under threshold pace and straight into 1km at slightly over threshold pace
• Complete as many as required based on race distance Cool-down: 500m easy
09 DESCENDING THRESHOLD BLOCKS
Discipline: Run
Aim: To be able to train your body to run faster than you would for a full 10km and maintain run speed as you fatigue through the session. The sensation of tiring as the session continues is similar to the final leg of a race. Note: Number of reps could be changed based on race distance.
Warm-up: 1km with increases in pace up to sprints Main set:
• 4 x 1km @ RPE8-9 @ 10secs per km faster than estimated race pace – off 40secs rest
• 4 x 800m @ RPE8-9 @ 10secs per km faster than estimated race pace – off 30secs rest
• 4 x 600m @ RPE8-9 @ 10secs per km faster than estimated race pace – off 20secs rest
Cool-down: 500m easy
10 RACE PREP BRICK
Discipline: Bike/Run
Aim: Completing a session like this prior to a race can give a real life simulation to how it could feel on race day. Doing this can help an athlete fine tune the level of effort that they will be able to produce on race day and be successful.
Warm-up: 10mins with increases in pace up to sprints building intensity
Main set:
• Bike: 4 x [5km @ RPE8; 500m @ RPE6]
• Run: 5 x [1km @ RPE8; 100m @ RPE6] Cool-down: 5mins easy
“WHEN DONE WELL THE CHANGES IN PACE MAY FEEL SUBTLE BUT CREATE SIGNIFICANT DIFFERENCES”