Triathlon Training FAQs & Glossary

Yes! We run front crawl–based swim squads on most days in Warwickshire. We welcome all abilities, from those who can swim a few lengths of front crawl right up to advanced-level swimmers. All swimmers are grouped according to ability, so don't worry about how fast you are – there will be others to swim with and support you.

Sessions are as follows:
Stratford upon Avon Leisure Centre, Bridgeway, Stratford-upon-Avon CV37 6YX – Mondays & Thursdays 5:55–6:55am
Tudor Grange Leisure Centre, Blossomfield Rd, Solihull B91 1NB – Tuesdays & Fridays 5:50–6:50am
St Nicholas Park Leisure Centre, Banbury Rd, Warwick CV34 4QY – Saturdays 6:30–7:30am

All sessions can be booked on the Do3 app. You can do a free trial session, then each session costs between £8 and £12 depending on how many you book.

For more details, see our Swim Squads page. If you are not local to us, get in touch and we may be able to recommend similar sessions near you.

Yes! We run very successful Get into Front Crawl and Improve your Front Crawl courses in Leamington Spa. These are small-group sessions, with both pool-based sessions and comprehensive online support videos and notes so you can practise and understand all the component parts of the stroke and how to put it together.

For more details, visit our Get into / Improve Your Front Crawl page . If you are not local to us, get in touch and we may be able to recommend a coach near you.

Costs vary from £8–12 per session depending on how many swims you buy in one go. The more swims you buy, the cheaper it gets – simple!

10 swim pass: £100 (£10 per swim)
20 swim pass: £180 (£9 per swim)
40 swim pass: £320 (£8 per swim)
Single swim: £12
Trial swim: FREE

If the session plan is too long or short to fit into the allocated time, feel free to adjust the number of intervals or the length of the intervals to fit the time available.

Try to keep the pace and structure of the session the same though — for example: longer, steadier intervals for an endurance session; short fast intervals for speed work, etc.

Yes! You can come to whichever sessions suit you. There is no commitment to come to the same sessions, or even to come every week – although routines can help with consistency in your training, so may help you improve more quickly.

If you have additional time to train and recover, swimming is the best of the three disciplines to add more of as it's lower impact on joints, etc.

You could add extra endurance work (longer, steadier swimming) or focus on technique work – drills relevant to your needs and lots of shorter intervals focusing on holding your very best technique for every length to build muscle memory and good movement patterns.

No. Your swim pass includes use of leisure centre changing facilities, showers etc. for each swim.

You book via the Do3 app. The easiest route is via the Swim Squads page, which explains how to download the app and get started.

No. We have three main types of swim session:

Endurance – to boost fitness and increase stamina
Threshold – to work on holding speed for longer
Speed – to improve stroke technique and help you swim faster

Technique drills may be included as part of the warm-ups across all sessions.

As long as you can swim four continuous lengths of front crawl you will be fine – we will look after you from there (if you are not sure, contact us).

Swimmers are grouped into lanes of similar ability from novices and improvers right up to stronger, more advanced swimmers. If four lengths of front crawl would be a challenge, our Get into Front Crawl or Improve your Front Crawl courses may be more suitable.

Yes! Do3 is not a club and is not designed to replace existing local clubs or club sessions. We welcome swimmers from all clubs and backgrounds, and our sessions can support any other training you are doing.

Being a member of a limited-numbers squad will make you feel part of a team and with that comes motivation and camaraderie. The main difference between our squads and local club sessions is that they are purely front crawl focused.

Yes. You can mix and match which venues you attend to suit you. Please check the session planner to ensure you get a balanced mix of session types.

No. Power data is useful, but it’s not essential. Our plans and Commit sessions can be followed using power, heart rate or RPE (how it feels).

If you do have a smart trainer or power meter, we’ll help you use it properly (e.g. FTP tests, training zones). If you don’t, we’ll teach you how to gauge effort accurately so you still get the full benefit.

It depends on your race distance, experience and time available. As a rough guide:

• Sprint / Standard distance: typically 2–3 bike sessions per week
• Middle / Long distance: typically 3–4 bike sessions per week

We’ll usually include a mix of shorter, high-quality sessions (often on the turbo) and longer endurance rides, especially as you get closer to race day.

Yes – within reason. Turbo sessions are very time-efficient and make it easier to hit specific powers or intensities, but if the weather is good and you want to ride outside, that’s absolutely fine.

Try to keep the spirit of the session the same (for example: hills or big gear for strength, or controlled intervals for threshold work) and avoid turning every outdoor ride into a flat-out effort.

You do not need a time-trial bike to get started. A standard road bike in good working order is perfect.

If you’re newer to the sport, your time and energy are almost always better spent on structured training and good pacing than on expensive kit upgrades. We can advise you on simple changes that make a big difference (position, tyres, gearing) when the time is right.

Yes. Many triathletes start out unsure about riding in groups, descending or cornering at speed. We can build your confidence gradually with:

• Structured turbo sessions at home
• Solo skills and confidence sessions
• Progressive introduction to group riding where appropriate

We’ll never throw you into a situation you’re not ready for.

A sensible bike fit can make a big difference to comfort, injury risk and performance, especially as your training volume increases.

You don’t necessarily need a full “wind tunnel” approach, but you do want a position that lets you: put power through the pedals, breathe well and stay comfortable for your target distance. If needed, we can point you towards trusted fitters and help you interpret their advice.

Our structured run training is mainly delivered through our Triathlon Training Plans & Smart Pathway, Do3 Commit weekly programming, and 1-to-1 coaching.

These include progressive run workouts built around your current level, goals and time available. If you’re not sure which option is best for you, just book a quick call and we’ll point you in the right direction.

Yes – many of our plans allow for walk-run progressions and gentle build-ups, especially if you are coming from a low base of fitness. If you are very new to running, we’ll usually start with shorter, easier runs and gradually build volume and intensity.

For a step-by-step introduction to triathlon training from scratch, have a look at our Couch to Triathlon pathway.