Boost your running fitness with this Friday Fartlek Run session featuring 4×5-minute tempo intervals. Discover how to pace your tempo efforts, structure your warm-up and cool-down, and build strength for half-marathons, marathons, and beyond. Perfect for recreational runners and triathletes.
View More Friday Fartlek Run: 4x 5min Tempo Runs
Build faster, smoother triathlon transitions with Dermott Hayes’ Speed Brick #3. This structured brick session blends repeated Level IV run and bike efforts to boost race-day efficiency for Sprint and Olympic-distance athletes. Read the full workout breakdown and learn how high-intensity bricks enhance your training.
View More Monday’s Brick: Dermott Hayes Speed Brick #3
A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.
View More Sunday Smart-Trainer Session: 10x 35sec Single Leg Drills (SLD)
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
Spending time running at or near your threshold pace will develop your ability to sustain a fast past and also build your tolerance to lactic acid. This session is great for all runners and triathletes. 10km runners will benefit from this style of session as it simulates race effort. Longer distance runners even including ultra-runners will also benefit as your effort will build to this intensity on long sustained climbs.
View More Friday Fartlek Run: 4x 10min Threshold Runs
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #12
Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.
View More Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Threshold Bike Session
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. This is a perfect session for runners and triathletes running events up to full marathons and further, especially early in their build up or during their taper phase.
View More Friday Fartlek Run: 3x 6min Tempo Runs
Higher intensity efforts within brick sessions can develop your efficiency in transitions. Not only do you need to practice getting changed and staying calm whilst the heart rate is elevated; you also practice running or cycling hard after the transition. This is a perfect session for triathletes and duathletes competing in Olympic or Sprint distance events.
View More Monday’s Brick: Dermott Hayes Speed Brick #2