Progressive reps build in intensity over the duration of each rep. This builds your ability to change gears and speed within a race or event, as well as developing your threshold swimming ability. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Progressive 300’s
To race successfully having the ability to start fast, settle into a rhythm and then finish strong is crucial. A workout like this Tempo Sandwich provides all these elements and will help improve your efficiency for distances from 10km through to the marathon and longer.
View More Friday Fartlek Run: The Tempo Sandwich
A bit more kick than expected, but full of lavour and packing a punch.
View More Chef Ray: Honey-Cayenne Grilled Porked Chops
The off-season is a good time to work on and develop your fitness, in particular your strength. This session combines both intensity and strength with exposure to Threshold intensity for both running and cycling. Although this session was developed for Olympic distance triathletes, it is a great session for any triathlete, including Ironman and Ironman 70.3 athletes (if it is in the early stages of your build up).
View More Monday’s Brick: Winter Brick Session for Muscular Strength by Tyler
Technique is an important part of cycling and having the ability to spin at a range of cadences can be of benefit. Especially with facilitating recovery and flushing the legs after a couple of days of hard training or prior to a couple of days of hard training. This session is 45 minutes long and although it comes from the Jumbo-Vista Women’s team is beneficial for all cyclists regardless of gender to promote recovery and enhance pedalling efficiency.
View More Sunday Smart Trainer Session: Women’s Team Recovery Ride
Sustained speed is essential for endurance success – without it you’ll only swim at the one speed. Sessions like this one, challenge your ability to swim at a sustained speed. The short rest allows you to swim at a faster pace than you would otherwise sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Tour de Cure Session 8
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.
View More Friday Fartlek Run: 10/5min Tempo Runs
Fresh and full of colours, this is the perfect compliment for a lamb or pork dish.
View More Chef Ray: Greek Salad-Tabbouleh Mash Up
Brick sessions are a great training session to help develop your familiarity both mentally and physically of transitioning from bike to run. This session is fantastic for developing fast running off the bike in preparation for an Olympic distance triathlons (as well as Sprint distance triathlons).
View More Monday’s Brick: Sundried Olympic Brick
This session is a great way to develop your ability to clear lactic acid, especially if short on time. Suitable for road cyclists and also triathletes and mountain bikers. This session can be done on the road as well. An undulating course is perfect if not doing it on the smart trainer.
View More Sunday Smart Trainer Session: Half Hurt Box