Friday Fartlek Run: Ben Park’s BIG Track Session
Running at a high intensity at your VO2 max and sandwiching it between some threshold efforts will pay dividends for your running. This is a great session for all runners and triathletes especially those running 10km & half marathon events.
Thursday Training Plan – 16 week Mount Ocean Swim Training Plan
The New Zealand Ocean Swim Series is a great event series, with events all over the country. When you cross the finish line at the Mount you will have achieved something special at this fun series.
Wednesday Windtrainer Workout: Michael Gallagher’s FTP-Expander Bike Intervals
Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme
This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).
Chef Ray – Summer Linguine
With fresh greens and plenty of flavour this makes spaghetti interesting.
Saturday Swim Session: Margaret Cyphers’ Up Down Up Down Workout
Descending sets can provide both stamina and speed as you build your swimming fitness. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: McMillan Running Buildup Workout #4
Enhancing your VO2 max by running at a high intensity will pay dividends for your running. This is a great session for all runners and triathletes especially those running 5km & 10km events.
Thursday Training Plan – 12 week Challenge Wanaka Half Ironman Training Plan
The Challenge Wanaka Half Ironman is a great event that is often voted the most scenic triathlon in the world. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for intermediate triathletes who are looking to complete at the Challenge Wanaka Half Ironman, these plans will help you achieve your goals.
Wednesday Windtrainer Workout: Alison Freeman’s Actual Sweet Spot Bike Intervals
Spending time riding at just above and just below your Threshold intensity will build your ability to ride at Threshold. Sweet Spot is a session that sees you riding alternatively slightly above and slightly below your Threshold. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km Swims per week (25m/50m Pool)
As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.