This Friday Fartlek Run is a sharp VO₂ max session designed to build top-end speed and improve short-term tolerance to high-intensity efforts. Featuring 4×2-minute reps at Level V+ with short recoveries, this workout is ideal for 5km and 10km runners, as well as sprint and Olympic-distance triathletes looking to sharpen race-specific speed and power.
View More Friday Fartlek Run: 4x 2min VO2 Max Run
🚴♂️ 8-Week Faster Cyclist Training Plan with Coach Ray🚴♀️
Are you ready to take your cycling performance to the next level? 🚀 Join our 8-Week Faster Cyclist Training Plan designed for cyclists who ride 3 times a week and currently have their longest ride between 1:20hr and 2 hours. This programme is specifically crafted to boost your Functional Threshold Power (FTP) and make you a stronger, faster rider. 💪
View More Thursday Tarining Plan: Faster Cyclist 8 Week Challenge (3 rides per week) for cyclists comfortable riding 1:20-2hour
Train Smarter, Swim Stronger – Even with a Busy Schedule
Struggling to fit swim training into your packed schedule? You’re not alone! That’s why we’ve designed a streamlined version of our Ironman 70.3 Swim Success plan—so you can train efficiently and build swim confidence in just two targeted sessions per week. 🚀
View More Tuesday Training Plan: Ironman 70.3 Swim Success: Unlock Your Potential – Swim with Confidence with Limited Time To Train
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
View More Sunday Smart-Trainer Session: Triathlon Plus Bike Strength B
The Schuster Swim Set is a simple but highly effective threshold builder. With repeat rounds of 100m, 200m, and 300m on short rest, this session develops sustained speed and aerobic strength — ideal for triathletes and open-water swimmers looking to move their swim fitness to the next level.
View More Saturday Swim Session: Schuster Swim Set
This Friday Fartlek Run features 8×4-minute tempo intervals at Level III — a controlled, sub-threshold effort that builds aerobic strength and pacing discipline. Ideal for runners and triathletes preparing for half marathons, marathons, and longer events, this session delivers quality endurance work without excessive fatigue, making it perfect for both early build phases and taper periods.
View More Friday Fartlek Run: 8x 4min Tempo Runs
🚀 Unlock Your Cycling Potential with Project 300! 🚴♀️🚴♂️
Are you ready to break through your limits and hit that elusive 300-Watt FTP mark? Is your FTP currently between 275–300 Watts, Project 300 is the ultimate 10-week training plan designed to push you past your plateau and unleash your true cycling power. 💥
View More Thursday Training Plan: Project 300: The 10-Week Path to a 300-Watt FTP
Race week at Challenge Wanaka has a habit of making athletes second-guess everything. Training feels too light, nerves creep in, and it’s tempting to do more when doing less is exactly what’s needed. In this final article of the series, I break down how to approach race week calmly, avoid last-minute mistakes, and arrive on the start line fresh, focused, and ready to execute.
View More Challenge Wanaka: Race‑Week Preparation
Take Your Swimming to New Heights: Swim Fitness Improver for Intermediate Swimmers.
Attention, intermediate swimmers! If you’re logging 2,000m to 3,000m per session and are determined to enhance your performance,
View More Tuesday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the final in the series series of workouts. Following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
View More Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps E