That Triathlon Show

If you want to improve your running performance as a triathlete, these are the tried and true sessions that we rely on as triathlon coaches and athletes.
HIGHLIGHTS AND KEY TOPICS: 
Fartlek workouts to improve your running speed and VO2max
How we use hills in run sessions for triathletes
The value of progressive sets and pace alterations within a workout
How we prescribe threshold work for running
We upvote and downvote each others sessions
A discussion on using percentage based run sessions and the difference between pace vs. speed based percentages
DETAILED EPISODE SHOWNOTES: 
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. 
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts683/
LINKS AND RESOURCES: 
All running related episodes on That Triathlon Show
John Davis – Coaching, physiology, and running calculators | EP#464
Running Writings Pace Percentage Calculator
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
Power Rankings – Our top-5 bike sessions to improve triathlon cycling performance
Power Rankings – Our top five sessions to improve your triathlon swimming
Triathlon Base Training Series 4 – Running
Modern marathon training principles and preparation with running coach John Davis
Run training with Hugo van den Broek | EP#242
Training methods of Ethiopian runners with Michael Crawley | EP#275
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 
LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. 
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! 
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. 
SPONSORS: 
Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.

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A great fartlek and progressive threshold session to improve your running. Plus, the components that should be part of an effective run program, even though they’re not necessarily classified as “run sessions”. 

Part of this episode is original content, and part of it is a preview of the full episode "Power Rankings - Our top-5 run sessions to improve triathlon running performance" (release date 5th of February 2026). 
TOPICS COVERED IN THIS EPISODE: 
Mikael’s favourite Fartlek run 
Jack’s descending threshold session
Why and how to do strides and hill sprints
When is running off the bike a good idea? (Even though a lot of the time it isn’t a good idea, and it’s probably overused in triathlon)
How hilly is a “hilly endurance run”? 
LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. 
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! 
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.

NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLON
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We rank our most effective bike sessions in this “Power rankings” episode. If you want to improve your cycling performance, try adding some of these sessions to your program. Whether your training for sprint distance triathlon or Ironman, or even pure cycling events like road or gravel races, there will be several sessions on these lists that can help you take your cycling to the next level. 
HIGHLIGHTS AND KEY TOPICS: 
VO2max, threshold, and race specific sessions we really rate 
Two different ways of executing threshold sessions
Why micro-intervals reign supreme of our favoured VO2max-sessions
“Sessions” that might surprise you as number one on both Mikael’s and Jack’s top-5 list
And, we upvote and downvote each other’s sessions
DETAILED EPISODE SHOWNOTES: 
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. 
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts681/
LINKS AND RESOURCES: 
All cycling related episodes on That Triathlon Show
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes related to sswimming:
Power Rankings – Our top five sessions to improve your triathlon swimming
Triathlon Base Training Series 3 – Cycling
Beginner Series 6 – Cycling for beginner triathletes
Cycling training methods from the WorldTour with Stephen Barrett, Head Coach of Decathlon AG2R La Mondiale and coach of Felix Gall
Luca Zenti – UAE Team ADQ coach on Tour de France Femmes and bike training for triathletes | EP#469
Anna Kiesenhofer – Olympic Champion | EP#454
Training talk with Tom Bell | EP#356
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 
LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. 
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! 
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. 
SPONSORS: 
Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.

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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Take the TTS LISTENER SURVEY HERE!
Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A
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Learn about the interval session that takes traditional long intervals (e.g. 4 x 5 minutes) and optimises it for more time near VO2max (and by extension, more training adaptations). Also, do Norwegian cyclists do threshold intervals the same way as their triathlon counterparts. 

The full episode (an almost two-hour long episode!) will be available in the episode "Power Rankings - Our top-5 bike sessions to improve triathlon cycling performance" (release date 29th of January 2026). 
TOPICS COVERED IN THIS EPISODE: 
The Variable Intensity Intervals protocol that increases time near VO2max compared to traditional intervals. 
“Norwegian style” threshold sessions used in triathlon (on the bike specifically) as well as road cycling. 
LINKS:
A narrative review exploring advances in interval training for endurance athletes - Mølmen and Rønnestad 2024
Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations - Tønnessen et al. 2024
LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals. 
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far! 
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.

NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLON
Try it risk-free now with a 30-day money-back guarantee

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Take the TTS LISTENER SURVEY HERE!
Or copy and paste the following link into your browser: https://forms.gle/HEN7RJUHneZVNrm3A
------------------------------------
Gordo Byrn is a former investment banker turned professional triathlete at a later stage in life without an endurance sports background. He podiumed at Ironman New Zealand and Ironman Canada, and also became Ultraman World Champion. Today, Gordo is a coach and a prolific writer, with a lot of great thoughts and perspectives on how to improve performance in triathlon and endurance sports, and even in life. 
HIGHLIGHTS AND KEY TOPICS: 
The importance of high-volume training, mainly at low intensity, in Gordo’s training philosophy.
Gordo’s comeback to endurance sports in his 50s after a long time out from consistent and focused triathlon or other endurance sports
Why you should not do an Ironman within your first year of triathlon training
The difference between adaptive and maladaptive training load, and how to make sure you stay on the adaptive side.
The importance of lactate testing to establish your low-intensity training zones
Practical tips for age-group athletes on how to apply more “elite” or professional training principles to their day to day life and constraints
The main differences between professional Ironman training methods in the 2000s and today.
DETAILED EPISODE SHOWNOTES: 
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
The shownotes for today's episode can be found at https://scientifictriathlon.com/tts679/
LINKS AND RESOURCES: 
Gordo’s Substacks: Endurance Essentials, Gordo’s Substack, True Wealth
Gordo’s Youtube, Twitter and Instagram
Gordo’s book (with John Hellemans and Julie Dibens): From Lemon To Legend: A Comprehensive Guide To Running, Cycling, Swimming And Triathlon
Papers citedAerobic Energy Turnover and Exercise Economy Profile During Race Simulation in a World-Record-Breaking Male Full-Distance Triathlete - Christensen 2024 (the Magnus Ditlev case study, already a modern classic in triathlon science)

How to Skate a 10k by Nils van der Poel (free download)
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following related episodes:
Craig Alexander – Three-time Ironman World Champion | EP#461 - one of the very best of Gordo’s contemporaries goes deep into the training that made him a three-time Ironman World Champion
Rune Kjøsen Talsnes, PhD | EP#427 - great scientific and applied information on overtraining and non-functional overreaching, related to Gordo’s points about maladaptive training, stress and fatigue
Ironman World Champion Solveig Løvseth on her race day strategy in Kona, her training block at altitude, heat training and more! - my interview with Solveig with the simulation session referenced in the episode
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 
LEARN MORE ABOUT SCIENTIFIC TRIATHLON: 
The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
Subscribe to our Newsletter
Follow us on Instagram
Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? 
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. 
Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS: 
Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout.

NordVPN - EXCLUSIVE NordVPN Deal ➼ https://nordvpn.com/TRIATHLON
Try it risk-free now with a 30-day money-back guarantee

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.