Build pacing, intensity control and fatigue resistance with the FLJUGA Progressive Brick Build. This 72-minute triathlon workout progressively moves through Levels I to IV on both the bike and run, teaching you to manage each intensity, transition under fatigue and still produce a strong, controlled finish on tired legs.
View More Monday’s Brick: FLJUGA Progressive Brick Build
Qwik Kiwi athlete Jess Bray ran an impressive 3:04 in her first Dunedin Marathon, finishing fourth woman despite no marathon-specific taper. Discover how she managed the wind, pacing, fuelling and growing fatigue, and why the biggest lessons from her marathon debut were about mindset, self-belief and racing her own race.
View More 3:04 in Her First Marathon: What Jess Learned at the Dunedin Marathon
Before spending thousands chasing marginal gains, make sure you’re getting the most from the bike you already own. Build your fitness, improve your aero position, develop bike-handling skills, practise smart pacing and dial in your fuelling. Earn your speed through training first, then let equipment upgrades enhance your performance.
View More Stop Buying Speed Before You’ve Earned It
Improve your pedalling technique with the Double Smooth Pedal Stroke Trainer Session. This 60-minute Level II cycling workout combines single-leg drills with two progressive cadence pyramids, building beyond 110rpm. Develop smoother pedalling, better cadence control and cycling efficiency without turning a technique-focused session into another demanding high-intensity workout.
View More Sunday Smart-Trainer Session: Double Smooth Pedal Stroke Trainer Session
Build freestyle endurance and technique with this descending Swim & Pull ladder workout. Alternate freestyle with Pull Buoy repetitions as the distances progressively decrease, before finishing with kick work. Choose from three options—1,800m, 2,700m or 3,700m—and focus on consistent swimming, a strong catch and maintaining quality as fatigue builds.
View More Saturday Swim Session: Descending Swim & Pull Ladder
Learn why easier gears can make you a better cyclist. Discover how gear selection influences cadence, torque and technique, why 90–100rpm is useful for most riding, and how training across different cadence ranges can develop smoother pedalling, better control and greater adaptability on the road and indoor trainer.
View More Don’t Fear Easy Gears: Why Spinning Faster Can Make You a Better Cyclist
Your aero position can help you ride faster without simply pushing harder. Learn why staying aero when it counts, practising your race position, managing headwinds intelligently, and balancing aerodynamics with comfort and control can improve bike efficiency and help preserve valuable energy for the 21.1km Ironman 70.3 run.
View More Stay Aero When It Counts: Save Energy on Your Ironman 70.3 Bike
Catch-up drill is one of swimming’s best-known technique drills, but it isn’t right for every swimmer. Coach Ray explains why catch-up can reinforce overgliding and dead spots in freestyle, explores the Swim Smooth approach, and shows when catch-up can still be a valuable tool for improving your swimming technique.
View More Why I Rarely Use Catch-Up Drill — And When It Can Still Be Useful
Your Ironman pacing strategy shouldn’t be tested for the first time on race day. Learn how long rides, brick sessions and race-specific training can help you practise your target intensity, understand how it feels under fatigue, refine your pacing strategy and arrive at the start line confident in your plan.
View More Ironman Pacing: Train Your Race Pace Before Race Day
Your race-day breakfast should be practised just like your pacing and marathon fuelling. Learn how to test what you eat, how much you need and when to eat before race day. Rehearsing breakfast during long runs can reduce uncertainty, avoid unwanted stomach problems and make marathon morning feel comfortably familiar.
View More Practise Your Race-Day Breakfast: Don’t Leave Marathon Nutrition to Chance