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.
View More Monday Brick: AT Brick
Coach Ray takes you through how to run with power to optimise the benefits.
View More Coach Ray’s Chats – Ep 010 Run With Power
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.
View More Sunday Smart Trainer Session: Andrew’s Stairway to Hell
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.
View More Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 1
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).
View More Friday Fartlek Run: Steady Plus 45min
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)
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.
View More Monday Brick: Triathlon Taren’s Basic Brick Sequence D
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
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.
View More Sunday Smart-Trainer Session: Martin Gibala Intervals XIV
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