Friday Fartlek Run: 20/15min Tempo Runs

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.

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Chef Ray: Creamy Tomato, Bacon and Mushroom Pasta Bake

Plenty of carbohydrates to fuel your training, this meal is fantastic and only takes 35 minutes to make.

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Monday’s Brick: Dr Yelling’s Race Replication Brick A

Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.

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Coach Ray presenting training zones for triathletes, runners, and cyclists—understanding heart rate, power, and pace for smarter endurance training.

Coach Ray’s Chats: EP 019 Understanding Your Training Zones – Train Smarter, Not Harder

Learn how to train smarter using heart rate, power, and pace. Ideal for beginner triathletes, runners, and cyclists looking to train with purpose and intensity.

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Sunday Smart-Trainer Session: RAMP Test Tempo Session #2

I wanted a workout for an athlete of mine that tested their legs whilst fatigued. With only an hour available, I needed to get their fatigue levels relatively high, relatively qwikly prior to the set of tempo intervals. This is a modification of what I developed. Although I used RAMP Test in the title for the workout, it’s not a true RAMP test and we restrict the maximum intensity to allow you the opportunity to complete the threshold intervals. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a Ironman and Ironman 70.3 Distance Triathlons.

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Intensity Mix Up

Saturday Swim Session: Intensity Mix Up

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.

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Friday Fartlek Run: Simon Lessing’s Run Intervals B

Exposing your body to your Threshold running pace will develop efficiencies whilst running at this intensity. This session is a great workout to start that exposure, early in the season or as a taper session in the final week prior to an event.

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Chef Ray: Carrot Cake Bliss Balls

Flavoursome and packed with healthy energy. Take these with you on a long ride, or pack them in the kids school lunches.

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Monday's Brick: Coach Ray's Ironman 70.3 Tempo Brick #4

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #4

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

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Sunday Smart-Trainer Session: FTP Boost Dominator Plus from Tyler

A 60-minute workout aimed at increasing your FTP (Functional Threshold Power). Dedication and effort are key. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

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