Fartlek

Friday Fartlek Run: Steady Plus 35min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to a full marathon (whether part of an Ironman or 70.3).

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FTP

Thursday Training Plan: Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6-week Plan – Start Any Monday

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who need a short sharp boost to their training over 6 weeks. This plan will lift your FTP qwikly over the next 6 weeks.

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Steph Barker’s Amazing Run

I started with Coach Ray and Qwik Kiwi Coaching in late November 2023 with the aim of trying a different style of training to what I’d been doing in the past. I’d been following a programme from a book for my ultra events and wanted something fresh. I’ve enjoyed the variety of sessions that I’ve been completing since joining Coach Ray.

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Monday’s with Jessica [Ep 54] – Volleyball Nationals

This week was slightly differently set out to my usual, instead of my normal school routine I had a week away in Palmy competing with my school for the volleyball nationals. I’ve been playing volleyball since I was in year 9, so this was my 5th year playing but due to COVID and other sports overlapping I haven’t been able to make the past 2 senior nationals.

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Martin Gibala

Sunday Smart-Trainer Session: Martin Gibala Intervals XIII

Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.

View More Sunday Smart-Trainer Session: Martin Gibala Intervals XIII