Zwift Session

Wednesday Windtrainer Workout: 60min Variable Power Cycle

Cycling is a unique sport in terms of the variation of intensity. The tactics involved of responding to both terrain changes and competitors can see athletes using a variety of intensities through a race. Training needs to replicate this. The cycle leg of a draft legal is a similar but different. Road cyclists will often finish with a sprint and draft legal triathletes will need to get off the bike and then run. Mountain Bikers have a wide variety of intensities due to the terrain as well. This workout delivers a training stimulus that tests and stretches the physiological response to a range of intensities and is suitable for road cyclists, cross country mountain bikers and draft-legal triathletes as well.

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Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 8 week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for swimmers who are beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as you prepare to COMPLETE YOUR event in 8 weeks’ time.

View More Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 8 week Plan – Start Any Monday)
Cycle HIIT to improve running

Science on Sunday: High-intensity cycle interval training improves cycling and running performance in triathletes

Triathlon is a demanding sport to train for across three disciplines. Cross training can provide benefits to the other disciplines, but how much?

View More Science on Sunday: High-intensity cycle interval training improves cycling and running performance in triathletes
Tri Swim Coach

Saturday Swim Session: Gale Bernhardt’s Endurance 9 Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon fast. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

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Fartlek Session

Friday Fartlek Run – VO2 Max 10x 1:30min

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.

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Thursday Training Plan – INTERMEDIATE IM-distance Training Plan (12wk Plan) HR Monitor Bike & Pace

When you cross the finish line of your Iron-distance event, you will have accomplished something very special.
Designed for Intermediate triathletes who are looking to complete an Iron-distance event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

View More Thursday Training Plan – INTERMEDIATE IM-distance Training Plan (12wk Plan) HR Monitor Bike & Pace
Windtrainer Workout

Wednesday Windtrainer Workout: Matt Bottrill’s Sweet Spot Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

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Run Training Plan

Tuesday Training Plan – Beginner Half Marathon 23 week Training Plan 3x runs per week – Reusable & Start Any Week

When you cross the finish line of the Half Marathon, you will have accomplished something very special.
Designed for Beginner runners who are looking to complete their first half marathon event, the primary goal of this training plan is to prepare you to COMPLETE YOUR event.

View More Tuesday Training Plan – Beginner Half Marathon 23 week Training Plan 3x runs per week – Reusable & Start Any Week
Swim Training

Saturday Swim Session: Two, Four, Six, Eight Swim Ladder

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session replicate changes of pace within an open water swim race or triathlon. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

View More Saturday Swim Session: Two, Four, Six, Eight Swim Ladder
Westport

18 week Spring Challenge: North Island Training Plan starts 27-June-22

When you cross the finish line of the Te Anau Spring Challenge or Hawkes Bay Spring Challenge, you and your teammates have accomplished something very special.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from being involved in adventure racing for many years, and completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes & adventure racers.

View More 18 week Spring Challenge: North Island Training Plan starts 27-June-22