Hairpin Wizard is a smart-trainer session focused on control, cadence, and smooth power through changing efforts. Designed to simulate the demands of tight, rolling terrain, this workout helps cyclists and triathletes maintain momentum, manage intensity shifts, and build the coordination and resilience needed to ride efficiently under pressure on the bike.
View More Sunday Smart-Trainer Session: Hairpin Wizard
Build control and consistency with this repeat-focused swim session. Short 50m reps with tight rest intervals challenge you to hold pace, stay relaxed, and maintain form under fatigue. It’s about rhythm, discipline, and sustaining quality from start to finish—perfect for developing durable swim performance across all distances.
View More Saturday Swim Session: Repeat & Hold Session
This Friday Fartlek Run features a 30-minute tempo effort designed to build aerobic strength and sustained pace control. Running at Level III, this continuous session is ideal for runners and triathletes preparing for 10km, half marathon, and marathon events, helping develop endurance and confidence at a strong, steady effort.
View More Friday Fartlek Run: 30min Tempo Run
ERG mode makes indoor training easy—but that convenience can come at a cost. This article explores how over-reliance on ERG can limit pacing, power control, and real-world cycling skills, and what to do instead to become a stronger, more capable cyclist both indoors and outdoors.
View More There’s something satisfying about ERG mode.
This endurance-focused brick, inspired by Riley Rosado, builds sustained strength and pacing discipline. With extended Level II and Level III efforts on the bike followed by a controlled 5km run, it develops durability and rhythm for long-course racing. A steady, purposeful session designed to reinforce consistency, patience, and race-day resilience.
View More Monday Brick: Riley Rosado’s Brick
Riding the Line is a smart-trainer workout that challenges you to balance efforts just above and below threshold. With short high-intensity surges followed by controlled riding, this session builds power, control, and resilience—helping cyclists and triathletes improve their ability to recover quickly and maintain strong, consistent efforts under pressure on the bike.
View More Sunday Smart-Trainer Session: Riding the Line
The Controlled Distance Builder develops steady pacing and endurance over longer swim reps. With 400m repeats, you learn to hold rhythm, maintain technique, and stay composed as fatigue builds. A smart session for triathletes and open-water swimmers aiming to turn endurance into a reliable strength in the water.
View More Saturday Swim Session: Controlled Distance Builder
This Friday Fartlek Run features a **20-minute tempo effort** designed to build aerobic strength and pacing control for parkrun and 5km racing. Running at a controlled Level III intensity, this session helps improve endurance, boost confidence, and prepare you to run stronger from start to finish.
View More Friday Fartlek Run: parkrun Tune Up 20min Tempo
Struggling to break 30 minutes for 5K? Project 30 is a structured 10-week training plan designed for runners currently between 30 and 32 minutes. Build confidence, improve pacing, and learn how to hold your effort when it counts—so you can finally run your first sub-30 parkrun or 5K.
View More Project 30: 10 Weeks to Your First Sub-30 5K
A real-world look at what it takes to finish your first Ironman 70.3. This debrief explores pacing, fuelling, mindset, and race-day challenges, highlighting the lessons learned from stepping up to the distance and finding a way to the finish line when things don’t go perfectly.
View More What It Takes to Finish Your First 70.3