Wednesday Windtrainer Workout: Matt Bottrill’s Intensity Mix
Spending time riding at different intensities upto and including VO2 Max level will develop your top end speed and power, as well as give your Threshold power a bit of a boost as well as generating all round cycling strength. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Saturday Swim Session: Battle of the Titan’s Hackett vs Phelps
In 2003 Grant Hackett and Michael Phelps spent a week training together when both were at the height of their international stardom. They pushed each other and challenged their swimming. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: The Running Channel’s 10k Interval Session C
Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.
Tuesday Training Plan: Faster 5km 12 Week Training Plan
Last week I had the privilege to arrive in Wellington just prior to the weekly Waterfront 5km series. I was on a school holiday road-trip with my 9 year old daughter and our ferry was due to arrive at the scheduled start time. With an athlete competing in the event and keen to catch up with other friends at the event, although I wasn’t in a position to have a bit of a run as well. We turned up in time to see some scorching times with three runners coming in under 16 minutes!!! My PB is 16:20 and that was from about 25 years ago!!!!
Friday Fartlek Run: The Running Channel’s 10k Interval Session B
Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.
Wednesday Windtrainer Workout: Matt Bottrill’s Intensity and Cadence Mash Up
Spending time riding at different cadences and intensities upto and including VO2 Max level will develop your top end speed and power, as well as give your Threshold power a bit of a boost as well as generating all round cycling strength. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: 12 Week Ironman Swim PB Training Plan
When you cross the finish line of your Ironman Swim, you will have swum faster than you have in previous attempts.
Designed for Intermediate Ironman Athletes who are looking to compete in an Ironman event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.
Saturday Swim Session: Dan Schinnerer’s Sprint & Middle Distance Set
Developing speed is an important consideration for Open Water Swimmers. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: The Running Channel’s 10k Interval Session A
This workout is a staple for many runners. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.
Wednesday Windtrainer Workout: Matt Bottrill’s Descending Intervals
Spending time at your VO2 Max will develop your top end speed and power. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
2 weeks ago
How I missed these steps thanks Pete Moysey for punishing me up them back in the early 90’s and also- 1 month ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 2 days ago
Great session in the pool tonight with #kotukusurfclub #100daysoftri Day 1 🏊♂️ #coachray #qwikkiwi - 2 months ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the - 2 weeks ago
Parkrun #55 done n dusted. Pace rate is is an improvement on last week. Happy with that. #running #runner #runnersofinstagram - 2 months ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi - 2 weeks ago
Great to catch up with you yesterday @majorhazi at the #waterfront5k 🏃♀️ #coachray #qwikkiwi - 2 days ago
Ouch that hurt!!! 🏃♂️ @strydrunning #rftpw it’s been a while #100daysoftri Day 2 #coachray #qwikkiwi - 1 month ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 1 month ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2 - 5 days ago
Park run #56 I deliberately asked for "no legs" in yesterday's PT session in the gym as I wanted my - 2 weeks ago
Got another park run done in Flaxmere yesterday. I really like this 3 lap course. The surface could lend itself
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.