Swim Sessions

Saturday Swim Session: Gale Bernhardt’s Endurance 7 Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

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Farltek Session

Friday Fartlek Run – 5x 4min, 30sec RI

This interval session is great for developing speed with minimal recovery, really push the pace on this session and see what you can achieve (you might surprise yourself). This session is great for runners from 5km to half and full marathon, as well as triathletes.

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Zwift Session

Wednesday Windtrainer Workout: Trainer Day 4 second Intervals

Very High Intensity Interval Training (HIIT) can provide an increase in Maximal Anaerobic Power, Peak Oxygen Consumption, and Total Blood Volume. Research last year out of the University of Texas Austin showed the benefits of this. Give this session a go to reap the benefits.

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Tri Swim Coach

Saturday Swim Sessions: Week 8 Swim Fitness Builder

The Swim Fitness Builder (SFB) is an eight week training plan to build fitness for a swimmer currently confident swimming about 600-800m to be able to swim 1,600m confidently in a session. This is the final week of the training plan. I am providing the workouts from the training plan for FREE, through my website. If you’d like them as a training plan on TrainingPeaks, there is a link to purchase that towards the end of the article.

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Tri Swim Coach

Saturday Swim Sessions: Week 7 Swim Fitness Builder

The Swim Fitness Builder (SFB) is an eight week training plan to build fitness for a swimmer currently confident swimming about 600-800m to be able to swim 1,600m confidently in a session. This is the seventh week of the training plan. I am providing the workouts from the training plan for FREE, through my website. If you’d like them as a training plan on TrainingPeaks, there is a link to purchase that towards the end of the article.

View More Saturday Swim Sessions: Week 7 Swim Fitness Builder
Fartlek Workout

Friday Fartlek Run – 5x 4min, 60sec RI

This interval session is great for developing speed with minimal recovery, really push the pace on this session and see what you can achieve (you might surprise yourself). This session is great for runners from 5km to half and full marathon, as well as triathletes.

View More Friday Fartlek Run – 5x 4min, 60sec RI
Zwift Workout

Wednesday Windtrainer Workout: Dan’s Xterra Threshold Session III

Spending time at Threshold will improve your race performance in Xterra style events. It will provide a benefit to all cyclists whether triathletes or mountain biker or road cyclists. This session helps develop your all round threshold and FTP capability.

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Ironman 70.3 Training Plan

Ironman 70.3 Training Plans – 24 week Ironman 70.3 St George (Utah) – World Champs Training Plan starts 16-May-22

Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for the World Champs Ironman 70.3 St George in 24 weeks.

View More Ironman 70.3 Training Plans – 24 week Ironman 70.3 St George (Utah) – World Champs Training Plan starts 16-May-22
Tri Swim Coach

Saturday Swim Sessions: Week 6 Swim Fitness Builder

The Swim Fitness Builder (SFB) is an eight week training plan to build fitness for a swimmer currently confident swimming about 600-800m to be able to swim 1,600m confidently in a session. This is the sixth week of the training plan. I am providing the workouts from the training plan for FREE, through my website. If you’d like them as a training plan on TrainingPeaks, there is a link to purchase that towards the end of the article.

View More Saturday Swim Sessions: Week 6 Swim Fitness Builder