Training Sessions

Although Triathlon is an individual sport, training with other people can be great fun and can help you to push a little bit harder! All of our training sessions cater for all abilities and our coaches will deliver structured sessions with plenty of tips to help you improve. Some of our sessions are more informally run but other club members and committee members will be only too pleased to help you.


The club organises two structured swim sessions per week:

Monday 7.30 to 8.30 pm – Haverfordwest Leisure Centre

Thursday, 7.00-8.00pm – Meads Leisure Centre, Milford Haven

Both of these sessions provide 4 lanes for different abilities, a structured session each week (details of which can be found in the downloads below) and advice is usually at hand for the less confident swimmers amongst us. Details of training fees can be found at the bottom of the page.

Swim Programme

During the spring and summer (too cold for most of us at other times!!) the opportunity exists to get in the sea and do some ‘open water’ swimming in groups. Ask at training or leave a message on the Club Facebook Page if you want to join in.


The longest segment of most triathlons is the bike so a bit of extra training in this department can pay dividends. Cycling on the open road can be a daunting experience for new riders so cycling with more experienced riders can help build confidence and our coaches can help you with lots of tips to improve your cycling. For more experienced riders it is great to train with other people there is nothing like a bit of friendly competition!

Spring/summer sessions

During the spring/summer period the main focus is on the open road.  From April to September, our programme combines time trials and interval sessions that are suitable for all.

Remember, these sessions are suitable for all and will be key to you achieving that personal best! It’s worth checking the Club Facebook Page for any updates as sometimes very poor weather may cause a change or cancellation.

Four of these sessions are club time trials, two over 20km and two over 40km, and make up part of the club time trial series (which decides the overall club championship).

Sunday rides

Regular club rides take place on Sunday, and members will be encouraged to join in through messages placed on the Club Facebook Page.  These rides are a good opportunity for new members/novices to get some advice from more experienced cyclists.  The more members that attend the better as there will be groups of different abilities.


Spinning is a great way to keep fit at any time of year, but particularly in winter when the dark evenings make it difficult to get out.  Many leisure centres in Pembrokeshire offer spin sessions so ask at your local centre and give it a try.


Our weekly coached run session takes place every Tuesday, meet at 6.50pm at Haverfordwest Leisure Centre, we leave at 7pm and are usually finished at around 8.15pm. The session is £2.50 cash each week or included in the monthly standing order with the other club sessions for the bargain price of £10 per month.

We also have exclusive use of the floodlit running track at Sir Thomas Picton School , Haverfordwest, every Friday, from 5-7pm. Use of the track is currently free. A structured programme of sessions is set out as the session is usally not coached, but there are nearly always qualified club coaches on hand to give advice and guidance.Please follow one of the links below for the appropriate sessions for the time of year:

November – February: BASE phase

February – May: BUILD phase

May – June: PRE-COMPETITION phase 

June – September – COMPETITION phase 

Time trial timing and calculation sheets can be found here:

2Km Timing Sheet

3Km Timing Sheet

5Km Timing Sheet

5Km Time Trial Calculation Sheet

Time Trial Split Calculations

Members also organise ad-hoc additional training sessions, mainly at the weekends and if you are looking for training partners, just ask at trainning or leave a message on the Club Facebook Group page.

There are very regular local running races (which are a great way to improve your triathlon run leg), often on Sunday mornings but also in the evenings in summer. Just ask other members what they are up to, listen for announcements at training, or look at the race calendar or Club Facebook Group Page.

Training Fees

The three ‘formal’ sessions (Monday and Thursday swim, Tuesday run, and Wednesday bike sessions over the summer) can be paid for in one of the following ways:

Option 1 – £3.00 (£1.50 concessions) per session (cash)
Option 2 – £12.50 per month (standing order) – covers these 3 sessions

Some members attend public spinning sessions – these are payable separately at the venue – see the Club Facebook Page for details of which session(s) members are attending


We expect everyone who trains with the Club to support us by joining as members. Members have access to training equipment and also receive a discount on club kit, which includes tri-suits, cycling and running kit. For more information click below