How to improve your swimrun in only 5 weeks time

Train less and smart and still improve your swimrun performance!

High-intensity intermittent training (HIIT) is an interval training exercise where you perform short periods of high-intensity training, which is followed by a much shorter and significantly low-intensity period. You basically repeat this until you are too tired to continue.

Normally, this way of training will take no more than 30 minutes, excluding warm-up and cool-off, which is excellent if you have little time to spare. HIIT works for everyone, beginner as well as pro. Just listen to you body and avoid pushing yourself over the top and risk pulling an injury.

Remember that motivation is key! 

So, if you run to work every now and then, instead of just going straight in your regular tempo, try doing it the HIIT-way by breaking up the stretch into segments where you run fast, preferably on threshold-level, and walk in-between. The same goes for swimming. If you frequent the 25 meter lane, try to go fast the 1st 15-20 meters and then just glide towards the end catching your breath, and repeat.

According to the study, you’ll get distinct results in only 5-weeks time, all while training less! A win-win under many circumstances or as is concluded;

The major finding of the present study was that the inclusion of a HIIT-based running plan with a reduction in training volume /…/ increased athletic performance during a sprint-distance triathlon [both in swimming and running time]. Conversely, the triathletes from the CG [Control Group], who continued their usual high-volume and low-/moderate-intensity training program, did not experience significant changes in muscular performance parameters or racing times.


Remember that you can also use the HIIT training technique during the season as well, and here is why.

/The WoS Team

Read the full study here.



This study aimed to examine the effect of a 5-week high-intensity intermittent training (HIIT)-based running plan on athletic performance and to compare the physiological and neuromuscular responses during a sprint-distance triathlon before and after the HIIT period. 2 groups: the experimental group (EG) and the control group (CG). The CG was asked to maintain their normal training routines, whereas the EG maintained only their swimming and cycling routines and modified their running routine.

No significant differences between groups were found before HIIT intervention. Significant group-by-training interactions were found in vertical jumping ability and athletic performance: the EG improved jumping performance, swimming performance and running time during the competition, whereas the CG remained unchanged

Low-volume, HIIT-based running plan combined with the high training volumes of these triathletes in swimming and cycling improved athletic performance during a sprint-distance triathlon.

Choose your swimrun training music wisely – It can help you progress!

Do you do exercise with or without music?

Well if not, you should think of trying since it can enhance your performance. A recent study has found that music could possibly do this, especially during fatigue.

Now of course people also enjoy the silence or perhaps ‘presence’ of nature, being one-with-the-birds, and listening to music while swimming can be a bit challenging. But, if you’re about to push your own boundaries and take your training to the next level, this might be the extra tool you’re looking for.


Continue reading “Choose your swimrun training music wisely – It can help you progress!”

Risks and dangers for racers in Swimrun

As a prelude to the discussion about the risks of Swimrun on the body, it seems essential to present this activity in full expansion in Europe and throughout the world.

There were 40 races in Europe (2-3 countries maximum) but today there are more than 50 events in France alone. France being the second nation after Sweden the cradle of the discipline in terms of race and competitor.

But this is important, the Swimrun is also in his mind outside the races in training sessions or simply sharing a sporting moment with other people. For a while, communities are forming and outings are organized without any goal to go towards the competition but only enjoy the moment. Some even engage in adventure roaming Swimrun by transporting bivouac equipment like The Swimrun Mediterranean raid last June or the expedition to Lake Baikal scheduled in the summer of 2018.


Continue reading “Risks and dangers for racers in Swimrun”

Åland Swimrun geting close.

On the 23 of september is the Åland Swimrun is held for the second time, and we on World of Swimrun is curius how the planing is going. What to expect and so forth. We found contact with the race directors Ia Colerius and Hubert von Frenckell.

Close to race now! Is the race course well market?

Yes, it´s getting closer. Well marked? At the moment only the supersprint course is marked but gradually we will start to mark the Short course. The Long- course will this year only be partially marked (at the start and in the end). Instead the Long- participants will get a map and find themselves a way from A, where they get up from the water to B, the start of the next swimming segment.The swimming segments for all three routes will be marked both at the decline into water (flag) and at the ascent from the water (buoys / signs)

Continue reading “Åland Swimrun geting close.”

Why cutting the wetsuit will give you a better running economy

The topic on cutting the wetsuit or not, is under constant debate. Especially now with all the new swimrun wetsuits hitting the market in 2017. Should you cut it and if so, what are the reasons for doing it? Read more about it further down.

Dont forget to check out our 2017 swimrun equipment test results:

(Just click on any of the links)

/The WoS Team

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This text will mainly focus on the running economy in swimrun, but everyone who runs should read it! Here you’ll learn a lot of things about your running efficiency, regardless if you like to run in rubber or not.

Approaching my debut in swimrun, having trained a lot of people running in various running contests, including several ÖtillÖ challengers and winners, I thought it’d be a good idea to try this myself. Especially since I give courses on how to best use the biomechanics to become the most energy efficient runner as possible in forests and on rocks. I put out a question on Facebook on whether I should cut or not, and most racers seemed to agree to cut the wetsuit above your knees, but failed to give any further explanation on the underlying reasons to do this, apart from the fact that it will become easier to run? As a nerd I decided to investigate this myself. Continue reading “Why cutting the wetsuit will give you a better running economy”