Saturday Swim Session: Natasha Van Der Merwe’s Beginner Form Focus Session
Improve your freestyle technique with this week’s Saturday Swim Session. Using Catch Up, Finger Drag and One Arm drills, you’ll isolate key parts of your stroke before transferring them into normal swimming. Choose from three workout distances designed to improve body position, coordination, stroke efficiency and overall freestyle technique.
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The Best Thing About Starting Running Has Nothing to Do With Running
Running changes more than your fitness—it changes how you feel about yourself. Discover how small, consistent habits can improve your confidence, energy and wellbeing, and why starting a running journey is about much more than distance. The first step could be the beginning of lasting positive change.
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Stop Chasing Average Power: Focus on What Your Cycling Workout Is Actually Trying to Achieve
Stop judging your indoor cycling workouts by average power alone. Learn why chasing higher average watts can undermine recovery, compromise key intervals, and distract from the session’s real purpose. Better cycling performance comes from executing each part of your workout correctly—not simply making one number look impressive.
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Your Ironman 70.3 Starts the Day Before
Your Ironman 70.3 starts before you enter the water. Smart preparation the day before can reduce stress and help you arrive at the start line ready to race. Learn how to organise your equipment, manage nutrition and hydration, understand race logistics, rest properly, and make race morning simple.
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Ironman Marathon Strategy: Walk the Aid Stations Strategically
Walking aid stations during an Ironman marathon isn’t a sign your race has gone wrong—it can be a smart, planned strategy. Learn how short, purposeful walking breaks can improve fuelling, hydration, pacing, and mental focus, helping you run more consistently and potentially achieve a faster overall marathon.
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Practise Drinking While Running: Master Marathon Aid Stations Before Race Day
Drinking while running sounds simple until you reach a crowded marathon aid station. Learn why practising hydration during training can improve your race-day execution, from grabbing and drinking from cups to combining fluid with fuelling, so you can stay composed, hydrated, and focused throughout your marathon.
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Monday’s Brick: FLJUGA VO₂ Surge Brick
Build your ability to change gears under fatigue with the FLJUGA VO₂ Surge Brick. Combining sustained Level III efforts with short Level V surges on both the bike and run, this challenging session develops intensity control, recovery, bike-to-run adaptation and the ability to maintain quality as fatigue builds.
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Strength Training: Men vs Women – What’s Different, What’s the Same & How Each Should Train
Do men and women really need to strength train differently? Discover what physiology actually changes, what training principles remain the same, and why progressive overload, heavy resistance, power and recovery matter for everyone. Learn how sex, hormones, ageing and individual differences should influence smarter strength training for endurance athletes.
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Don’t Compare Your Triathlon Training to Everyone Else
Don’t let other athletes’ training make you question your own. Learn why comparing volume, pace and workouts can derail your triathlon training, and why focusing on your individual goals, recovery and consistency is a smarter approach. The best training plan is the one that’s right for you.
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Sunday Smart-Trainer Session: 30min Variable Power Cycle (50min Total Time)
Challenge your cycling with the 30min Variable Power Cycle, a 50-minute Smart-Trainer Session featuring constantly changing intensities from Level I through to Level V+++. Inspired by research into draft-legal triathlon training, this workout develops power, recovery and your ability to repeatedly respond to changing demands on the bike.
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