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Triathlon · Level 3

Pre-Intermediate

5 sub-levels · 50 tests · 500 facts · updated 6 September 2026

Level 3 is about racing rather than training: how a race is paced and decided, what changes over long course, and the physiology underneath the rules of thumb the earlier levels taught.

Sub-levels

Sub-level 3.1Race Strategy and PacingRacing rather than completing: effort distribution by distance, the swim start, bike tactics and the rules that govern them, reading the race as it happens, difficult conditions, and reviewing it honestly afterwards.10 tests · 100 factsSub-level 3.2Long Course RacingWhat changes at 70.3 and full distance: building a plan that survives being tired, bike discipline, the long-course run, low points, course logistics, heat over many hours and preparing specifically for the distance.10 tests · 100 factsSub-level 3.3PhysiologyThe mechanisms under the training rules: what VO2max and lactate actually are, how the energy systems overlap, economy, fatigue, heat and altitude adaptation, overtraining, autonomic monitoring and why athletes…10 tests · 100 factsSub-level 3.4Equipment OptimisationWhere speed is actually bought: what dominates the cost of going fast, aerodynamics and CdA, wheels, tyres, helmets and clothing, wetsuits and racing shoes, race-day setup, testing a change honestly and deciding what…10 tests · 100 factsSub-level 3.5Peaking, Recovery and InjuryArriving fresh and staying in the sport: taper science, race week, recovering from a race, the injuries triathletes actually get, returning to training, training around illness, the off-season, and building a year…10 tests · 100 facts

Written from

World Triathlon and IRONMAN competition rules / exercise physiology and sports medicine reference