Tuesday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)
🚴♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴♀️
Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner.
View More Tuesday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)
Monday Brick: Frederic Funk Pre-Taupō Ironman Brick
Five days after finishing third at Challenge Wānaka, Frederic Funk completed this smart, race-specific brick ahead of Ironman NZ in Taupō. This session shows how elite athletes balance recovery and sharpness between races, combining structured bike intensity and steady running to maintain fitness without adding unnecessary fatigue.
View More Monday Brick: Frederic Funk Pre-Taupō Ironman Brick
Sunday Smart-Trainer Session: 5 Minutes Alone
Although a RAMP test is a tool utilised to assess your cycling fitness whilst preparing for some other cycling related goal. I’ve found recently that a number of cyclist’s goals are purely related to improving their measure of performance. What is the best way to train for a RAMP test? With a RAMP test of course…….. but we can be smarter and put the focus on deferent components of fitness. This workout whilst not being a RAMP test, has a number of key features of a RAMP test and puts the focus on improving VO2 Max with the intense five minute effort at the end. This workout will benefit all cyclists and triathletes – especially road cyclists, short course triathletes and mountain bikers. But I will also benefit athletes targeting longer events and is suitable to use in the off-season to develop general fitness.
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Saturday Swim Session: Form Under Control
Form Under Control blends technique and endurance to help you hold good form as effort rises. A strong drill set builds feel for the water before controlled 100m reps challenge pacing and discipline. Ideal for triathletes and open-water swimmers wanting smoother, more efficient swimming that holds together when fatigue starts to build.
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Friday Fartlek Run: 5x 7min Tempo Runs
This Friday Fartlek Run features 5×7-minute tempo intervals designed to build aerobic strength and sustainable speed. Running at Level III with short recoveries, this session is ideal for runners and triathletes preparing for half marathons, marathons, and longer endurance events, providing quality training without excessive fatigue.
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Thursday Training Plan: Olympic Triathlon Training Plan for Busy Triathletes
Crush Your Olympic Triathlon Goals Without Overloading Your Schedule! 🏊♀️🏊♂️🚴♀️🚴♂️🏃♀️🏃♂️
Are you ready to conquer your next Olympic triathlon but struggling to fit training into your busy life? Whether you’re balancing work, family, or studies (or all three!), Coach Ray’s Olympic Triathlon Training Plan for Busy Triathletes is here to help you succeed without sacrificing your life outside of training.
View More Thursday Training Plan: Olympic Triathlon Training Plan for Busy Triathletes
Tuesday Training Plan: Project 20: Chase Your Sub-20min 5km Dream! (10 weeks)
🏃♂️💨 Chase Your Sub-20min 5km Dream! 💥 Ready to crush that 5km goal and break the 20-minute barrier? 🏆 Our dedicated running plan will push…
View More Tuesday Training Plan: Project 20: Chase Your Sub-20min 5km Dream! (10 weeks)
Monday’s Brick: Dermott Hayes Endurance Brick #2
Dermott Hayes’ Endurance Brick #2 builds durability on the bike before demanding sustained, repeatable intensity on tired legs. After a steady 40km aerobic ride, four 2km efforts at Level IV with just 30 seconds recovery test your rhythm, resilience, and ability to reset under pressure. A race-relevant brick for athletes who want to stay strong when fatigue sets in.
View More Monday’s Brick: Dermott Hayes Endurance Brick #2
Sunday Smart-Trainer Session: The Priest
“The Priest” is specifically designed for building power and endurance through a combination of threshold and VO2 max intervals. It’s a popular choice for cyclists looking to improve their performance in races or long rides. The workout focuses on a structured approach to training, utilising different workout types to target specific physiological adaptations. Threshold efforts to improve lactate tolerance and endurance; and VO2 max efforts aim to increase oxygen uptake and power output. Although this workout is best suited to road cyclists (particularly criterium events), it can prove valuable as part of a general fitness phase for all cyclists, whether road cyclist, mountain biker and triathlete.
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Saturday Swim Session: Sustained Tempo Builder
he Sustained Tempo Builder is designed to help you hold strong, controlled pace with discipline. Longer aerobic repeats develop durability and pacing awareness, while fast 50s at the end sharpen speed under fatigue. A smart session for triathletes and open-water swimmers who want lasting swim performance.
View More Saturday Swim Session: Sustained Tempo Builder