Whether you want to train for Ironman, be placed first in your age group or complete your first Tri, STS has a place for you! We have up to 20 Coached group training sessions a week to choose from, consisting of swimming (pool and open water), cycling, running and gym training.

Training sessions cater for ALL levels of athletes as we divide the groups into:

  • Beginners group
  • Intermediate group
  • Advanced group


If you are still worried that the level might be too high, then our Try2Tri beginner program, with dedicated beginner’s sessions and a hands-on Coach, is the perfect option for you!

Monday – Friday most training sessions are 60 minutes long (rides up to 90 minutes) and over weekends we do our longer rides/runs/swims.

We also target specific events during the year, which we call “squad races”, and train for these events together as a group. These programs are usually 12 – 16 weeks long. Events vary from year to year, depending on the race calendar, but examples of squad races are:

  • Ironman 70.3 East London
  • Ironman 70.3 Durban
  • XTERRA Grabouw (now Caveman Tri)
  • Walkerbay Triathlon
  • Challenge Cape Town
  • Lomond Off-road Triathlon


If you can’t attend group sessions due to your schedule or location or if you feel that you need a more hands on approach to prepare for a specific event, we also offer Personalised Online Coaching, tailored to your goals and lifestyle.