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
This FLJUGA Double Brick Threshold session combines short, controlled threshold efforts on both bike and run to build precision and composure. With slightly reduced recovery on the run, it challenges your ability to reset and repeat under pressure. A focused session that sharpens transitions, pacing control, and race-ready intensity across both disciplines.
View More Monday’s Brick: FLJUGA Double Brick Threshold
There’s a very specific feeling that shows up a day or two after a big race. Your legs are sore—but not as bad as you…
View More Race Ready Again: The Art of Recovering Between Back-to-Back Events