Coach Ray

Training for Excellence, with Excellent Training

Month: June 2017

Friday Fartlek Run – 10x 2min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as…

Wednesday Windtrainer Workout: 4x 6 minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time.  Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

Saturday Swim Session: 150 Paddles

Utilising paddles are a great training tool that will help you develop swimming strength which will convert into speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – 8x 2min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as…

Wednesday Windtrainer Workout: 4x 5 minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time.  Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

ASA Supports UltraHumps At Ultraman

515km over 3 days An extreme event strictly for triathletes seeking a tougher challenge. Day 1, a 10 km swim and 140km cycle; Day 2, a 281km cycle; Day 3, an 84km double marathon – madness! ‘UltraHumps’ John (Humps) Humphries…

Saturday Swim Session: 150 KPS

Kick, Pull, Swim is a great set you can use to develop your technique and enhance your stamina. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – 5x 3min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as…

Wednesday Windtrainer Workout: 3x 5 minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time.  Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

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