Run Fartlek

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 enhances your ability to develop power (especially on…

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Cycling Coach

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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Swim Session

Saturday Swim Session: Broken 200s

Sets of Broken 200’s help you train both endurance and speed within the same session. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

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Fartlek Workout

Friday Fartlek Run – 4x 3min Hill Reps

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on…

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Healthy Recipe

Chef Ray: Quinoa Bowl with Grilled Chicken, Black Beans and Avocado

This is a delicious recipe that I made last night for my partner and I. Unfortunately, in my rush to dish it up when she…

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Windtrainer Session

Wednesday Windtrainer Workout: 3x 12 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…

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Fartlek Workout

Friday Fartlek Run – Alternating VO2 400s

This is a hard VO2 Max workout that develops your ability to sustain your top-end race speed and enhances your ability to suffer. It is similar…

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