Intervals masterclass

The mere sight of an interval training session can either strike fear or excitement into a triathlete depending on how you perceive them. But when executed properly at the right intensities, interval training can be the one session per week that create genuine progression.

In its simplest form an interval session is a workout that contains a set number of efforts that are dictated by distance or duration. They’re also pitched at particular intensities that may include pace, speed, power, cadence, heart rate and so on.

The beauty of this is that there are infinite opportunities for how to create your interval sessions, and there’s no fixed formula. The overriding principle of an interval is that it should challenge you to perform at a level that exceeds your current thresholds, in a way that will, over time, raise you racing performances. How you do it is up to you.

A further reason for performing intervals is that quite often during triathlon racing you can be required to change your speed based on what’s happening around you. And having completed intervals in training makes this more achievable without destroying your race. So here are my top 10 intervals to help you smash swim, bike and run… 

10 INTERVAL SESSIONS TO IMPROVE YOUR TRIATHLON PERFORMANCE

The endurance pyramid swim interval will improve your ability to swim at a consistent pace over a longer distance

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