Brick Session

Monday Brick – AT Brick

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is great for short-course athletes to develop a qwik transition and get used to running fast off the bike.

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Smart-trainer

Sunday Smart Trainer Session: Andrew’s Stairway to Hell

A threshold is your ability to ride at a sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers, and road cyclists.

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Swim Session

Saturday Swim Session: Steve Tarpinian’s Sprint Tri-Main Set 1

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing the intensity as you work through the workout, but maintaining the Rest Interval (RI). The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.

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Fartlek

Friday Fartlek Run: Steady Plus 45min

Race pace for events longer than half marathon distance for most athletes aren’t run at threshold pace but instead a touch lower with large portions of the event done at Level III. It’s important to expose the body to training at this level of intensity. This is a great workout for someone training for a half to a full marathon (whether part of an Ironman or 70.3).

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Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km 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%.

View More Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)
Brick

Monday Brick – Triathlon Taren’s Basic Brick Sequence D

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is under an hour in duration.

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Coach Ray’s Chats – Ep 009 Threshold Training – The How & the Why

Coach Ray discusses the how & why of Threshold Training, including it’s benefits.

View More Coach Ray’s Chats – Ep 009 Threshold Training – The How & the Why
Smart-trainer

Sunday Smart-Trainer Session – Martin Gibala Intervals XIV

Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.

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Swim Session

Saturday Swim Session: Julie’s Fifties

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open water swimmers. These sessions further develops that ability by progeressing the intensity as you work through the workout, but maintaining the Rest Interval (RI). The session gets more tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open water swimmers.

View More Saturday Swim Session: Julie’s Fifties