Total Intensity Sports has been organizing the best group triathlon training sessions in Sacramento for over fifteen years. Our comprehensive triathlon group training runs throughout the entire year and includes everything you need to prepare for a triathlon.  All of our group sessions are always led by experienced, certified triathlon coaches.  We combine our swim, cycling and run programs to create a multi-discipline triathlon program to help our athletes improve every aspect of their triathlon training.

Our coaches design each workout so that regardless of your ability, level or goals, you will be challenged but won’t feel like you are holding up the group. Workouts are always fun and different to keep you from getting bored with the same old routine. Our coaches are always interacting and actively coaching you in every session.

If you can’t make it to every workout, you can always just hit the ones you can (rates below) or, there is the option for unlimited sessions which allow you to get into any or all of the sessions each week (only $130/month, less than $10/session).

JOIN US! Check out a workout or two for free – email us to find out more here!

Sample Summer Calendar
Week One:

Tuesday, 6.30 pm – Track Session (60 min)
Thursday, 6.00 pm – Bike Time Trials (60+ min)
Saturday, 8.00 am – Benchmark Session (Bike and/or Run)

Week Two:
Tuesday, 6.30 pm – Track Session (60 min)
Thursday, 6.00 pm – Bike Time Trials (60+ min)
Saturday, 8.00 am – Brick Session (Bike/Run)

Week Three (Recovery Week):
Monday, 6.00 pm – Open Water Swim (60 min)
Tuesday, 6.30 pm – Track Session (60 min)
Saturday, 8.00 am – Brick Session (Bike/Run)

Sample Winter Calendar
Week One:

Tuesday, 7.30 pm – Spin Session (90 min)
Saturday, 8.00 am – Brick Session (Bike/Run)

Week Two:
Monday, 7.00 pm – Swim Technique Clinic (Pool, 60 min)
Tuesday, 7.30 pm – Spin Session (90 min)
Saturday, 8.00 am – Brick Session (Bike/Run, 120 min)

Week Three:
Tuesday, 7.30 pm – Spin Session (90 min)
Saturday, 8.00 am – Brick Session (Bike/Run, 120 min)

Week Four:
Monday, 7.00 pm – Swim Technique Clinic (Pool, 60 min)
Tuesday, 7.30 pm – Spin Session (90 min)
Saturday, 8.00 am – Brick Session (Bike/Run, 120 min)

Workout Descriptions
What the heck are these workouts, and what are they like??  How long are they?  How much do they cost?

ALL of our workouts are designed and coached by certified triathlon coaches. Swim Sessions are designed and led by our US Masters Swim Coach. Coaches are always involved and engaged with the athletes in every session and welcome any questions.

Each session has an individual cost, but you can also get monthly rates.
For all-inclusive, unlimited group sessions our monthly rate is $130.

Benchmark Session
These sessions are where our coaches establish a specific route/course and athletes are timed on how fast they can complete the course. Call them a mini-race with your teammates. This can be a bike-only session, run-only session or combination of bike and run (duathlon format). 

We repeat these sessions several times during the year so you can see your progress and work to beat your previous times.  With your coaches motivating and pushing you, these workouts are not only challenging, but they are really fun way to get a good, hard workout in!
…..Length: Approx 120 minutes
…..Rates: Single Session, $25; Monthly Rate, $85

Brick Session
These sessions combine biking and running.  Typically, we alternate between biking and running multiple times during a given workout to simulate the challenges on race day in a triathlon.  We also usually include hills to increase the challenge.  Your coaches will be on hand throughout each session, keeping an eye on you and giving tips and pointers as needed. These sessions are always designed with short loops and/or out-and-backs, to allow for different levels of ability to train together – everyone gets pushed, and no one feels left behind. You’ll definitely find someone around your ability in these sessions!

…..Length: Approx 120 minutes
…..Rates: Single Session, $20; Monthly Rate, $70

Spin Session
These 90-minute sessions are fantastic for building your cycling strength and stamina.  While they are done on indoor spin bikes, these high intensity workouts simulate outdoor riding such as time trial efforts, hill climbing, peloton riding with attacks and other techniques.  If you want to improve your cycling in the off-season, this is your workout!

…..Length: 90 minutes
…..Rates: Single Session, $20; Monthly Rate, $70

Swim Clinic
This is the perfect chance for you to have a Masters Swim Coach take a look at your stroke and give you personalized attention.  These sessions are a mix of drills and sets, with a strong emphasis on improving your technique.  You may not be getting a lot of individual attention in your normal swim workouts, but you will get it in our sessions. 
…..Length: 60 minutes
…..Rates: Single Session, $20; No monthly rate.

Swim – Open Water
This is a great opportunity to swim with a coach on hand, and group of swimmers in the open water.  You will get guidance on sighting and open water swim technique as well as general technique tips.  Another fun drill is the race with the group to get out of your wetsuit – something you may not practice a lot, but you should!

…..Length: Approx 60 minutes
…..Rates: Single Session, $10; No monthly rate.

Time Trial
This is a simple test of you and your bike against the clock. This is why it is called “The Race of Truth.” Just like in the Tour de France, riders go off one by one with about 1-minute in between riders. You go as fast as you can over the course distance, with the single goal of trying to go faster than you have before.  See more details on our Time Trial Series here.

Track Session
These coached sessions start out with a good warm up and active strength and stretching routine.  After the warm up, you will be given specific speed targets to hit in the workout of the day.  These targets are based on the results of YOUR individual run assessment, so they will be challenging for you, but not out of reach.  Each runner is given their own targets to hit during the workout. 

Workout of the day typically includes distances ranging from 300m to 1,600m, but occasionally will go longer.  Throughout each workout, your coaches will watch your running technique and give you pointers on how to become a more efficient and faster runner.
…..Length: Approx 60 minutes
…..Rates: Single Session, $20; Monthly Rate, $70

Questions: If you have questions about the group training email here!