Aero Drills: The Free Speed Protocol for Triathletes

Looking to get faster on the bike without just chasing more watts?

This plan is built around one of the biggest performance gains available to triathletes: aerodynamics.

Because the reality is simple, at speed, it’s not just about how much power you produce…..it’s about how efficiently you move through the air.

What This Plan Is About:
This is a structured plan focused on improving your aero position, holding that position under fatigue, building efficiency at race pace and developing comfort and control in aero.

Through targeted aero-specific drills and sessions, you’ll learn how to:
🔹 Stay low for longer
🔹 Reduce unnecessary movement
🔹 Maintain power in position
🔹 Unlock “free speed” without extra effort

Who It’s For:
🔹 Ironman and 70.3 triathletes
🔹 Time trialists looking to optimise position
🔹 Cyclists wanting to improve efficiency and speed
🔹 Anyone who wants to ride faster without just riding harder

What’s Included:
🔹 Structured bike sessions focused on aero positioning
🔹 Progressive drills to build comfort and durability in aero
🔹 Guidance on cadence, posture, and control
🔹 Sessions designed to integrate into your current training

The Outcome:
By the end of this plan, you’ll be able to hold an aero position comfortably and consistently, ride faster at the same effort and feel more stable and efficient on the bike. Essentially, more speed, same effort.

Key Focus:
This isn’t about smashing sessions, it’s about:
🔸 Precision
🔸 Discipline
🔸 Consistency
Because small improvements in position = big gains on race day

Ready to Find Free Speed?
If you’re serious about improving the bike leg of your triathlon, this is one of the simplest and most effective ways to do it.

Get low. Stay aero. Ride faster! ✅