Triathlon Training: Swim, Bike, Run
From pool drills to brick workouts, I help you master the discipline needed for Ironman and triathlon events. Let’s get you race-ready.
If one sport goes down, I'll kill another. Here's a 101 km endurance ride on my indoor trainer, part of my own meniscus rehab. It shows my commitment to cross-training.
A new Personal Record in the pool. This Garmin screenshot shows a 2000m swim, a key milestone in my triathlon training. I track progress meticulously for myself and my clients.
A super threshold interval session on the bike. This kind of high-intensity workout is crucial for building speed and power for the cycling leg of a triathlon.
A screenshot of a swim threshold interval workout. We focus on speed work in the pool, like these 200m x 5 repeats, to improve efficiency and pace.
An easy long swim of 3,500 meters. Building endurance in the pool is fundamental for half and full Ironman distances.
A half-Ironman distance swim of 1,800 meters. This photo captures a moment of rest, showing the physical strength required for long-distance swimming.
A Zone 5 swim workout. Ten high-intensity reps are tough on the system but are essential for building top-end speed in the water.
Even on vacation, the training doesn't stop. A chill swim in a beautiful palace pool to keep the body moving.
Second shift of the day. A 2,100m evening swim to cap off a 3,100m swim day. Consistency is key in triathlon training.
Enjoying activities on the go. A sunrise swim at Kesroli Hill Fort, showing that you can stick to your training plan even while traveling.
About Triathlon Training: Swim, Bike, Run
Triathlon is about transitions. We focus heavily on brick workouts—cycling followed immediately by a run—to train your body to handle the fatigue that hits when you switch disciplines. It is not just about raw speed; it is about managing your energy across swim, bike, and run segments so you don't hit the wall on race day.
Beyond the Miles
Triathlon training is complex, but the path to improvement is simple: data and consistency. Whether you are a beginner aiming for your first sprint or an experienced athlete prepping for a full Ironman, my coaching approach is built on measurable metrics rather than guesswork.
My Methodology
- Structured Data: We use Garmin and TrainingPeaks to track your Heart Rate, Cadence, and Power. Every workout I prescribe is adjusted based on your recovery and performance data from the previous week.
- Discipline-Specifics:
- Swim: We focus on Critical Swim Pace (CSS) and efficiency drills to help you exit the water with energy to spare.
- Bike: We work on Functional Threshold Power (FTP) to build the power required for long rides.
- Run: We incorporate brick sessions to prepare your legs for the unique transition fatigue of multisport events.
Race Execution
Training is only half the battle. I help you plan your race-day strategy, including transition timing (T1 and T2), nutrition ratios, and electrolyte management. We don't just train to finish; we train to execute smart. If you are ready to stop making excuses and start training with a purpose, let's get to work.
Gagan Arora
I’m Gagan. I don't just coach triathlon; I live it. Every swim set and bike interval I prescribe comes from my own experience, training for Ironman distances right here in Delhi. If you are ready to take your training seriously, let’s get to work.
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