Hell Week Challenge 2026
Saturday 19 December to Sunday 27 December

Session Overview:
Hell Week is our annual solid training spike. As the name suggests, it is a week of fun. In a nutshell, you will be swimming, riding and running daily, completing a triathlon every day for one week.

This replaces squad timetabled sessions from Saturday 19 December, with the exception of Christmas Day. There are no coached sessions on Friday 25 December.

Hell Week aims to give athletes a serious spike in training to round out the year. The trick is to do a little bit each day. Distances are set according to ability, but the key is to stay as consistent as you can. You will reap the benefits and be stronger and better able to tackle the remainder of the season as you enter the New Year.

Good luck with your Hell Week Challenge.

Session Start Times:

• Ride starts every morning at 6:00am.
• Run commences after you finish the bike, or
• Run can be done later in the day to manage load, recommended approx. 6:00pm (uncoached).
• Swim should be completed each morning following your run off the bike, or
• Swim can be done later in the day to manage load and time, recommended approx. 6:00pm (uncoached).

Daily Distances by Level:
Please refer to your program or the advice of one of our coaches. Athletes at first timer to intermediate level have the option of doing 2 to 3 of the 3 disciplines. Advanced athletes are encouraged to do all 3 disciplines each day.

• Sprint: Bike; 40-60km, Run; 3-5km, Swim; 500-750m.
• Olympic (first timer to intermediate): Bike; 60-90km, Run; 5-10km, Swim; 750m-1.5km.
• Olympic (advanced): Bike; 70-90km, Run; 7-10km, Swim; 750m-1.5km.
• Half Ironman (first timer to intermediate): Bike; 70-90km, Run; 7-10km, Swim; 1-1.5km.
• Half Ironman (advanced): Bike; 90-110km, Run; 10-12km, Swim; 1.5-2km.
• Ironman (first timer to intermediate): Bike; 80-110km, Run; 8-12km, Swim; 1.5-2km.
• Ironman (advanced): Bike; 100-110km, Run; 10-15km, Swim; 2-3km.

Important Notes:

• No coached sessions run during Hell Week. This is a self-directed challenge.
• Christmas Day, Friday 25 December, is a rest day.
• Squad sessions return on Monday 4 January 2027. The last Friday morning swim of the year is 18 December and swim returns on Friday 8 January.
• Athletes are responsible for their own water bottles, bags, and personal belongings.