Saturday Swim Session: UCONN’s Bob Goldberg’s Pyramind Set for a Powerhouse Backhalf
This is a big, solid session that will build a solid base and develop speed when fatigued. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: Sweat Elite’s 10k Predictor C
Running 800m reps are long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
Wednesday Windtrainer Workout: Base-Building Bike Trainer Pyramids
Riding close to your Threshold will help tolerate riding at that intensity more easily. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
Saturday Swim Session: Brent Bergstedt’s Monster Base Session
This is a big, solid session with reps of both 150m and 100m to build your endurance. This session is great for swimmers and triathletes preparing for longer, open water swims.
Friday Fartlek Run: Jacqui’s Urban Fit 20/30/45 Hill Reps
Running high intensity hill reps will to tax your VO2 Max, if you allow yourself enough recovery as a result this will really bring about a big jump in your top end speed. This is a perfect session for runners and triathletes running events up to half marathon but also provide benefits for athletes doing longer events.
Thursday Training Plan – 18 week Rotorua SUFFER Half Ironman Training Plan
The Rotorua SUFFER Half Ironman is a great event with a range of options for shorter events. When you cross the finish line you will have achieved something special at this great event.
Wednesday Windtrainer Workout: Justin Chester TriCoach’s Four-Minute Trainer Intervals
Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)
This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).
Saturday Swim Session: OU’s Mid-Summer Distance Set
This is a big, solid session with reps of 150m to build your endurance. This session is great for swimmers and triathletes preparing for longer, open water swims.
- 1 week ago
I felt blardy awful in my short warm up so I strategised to walk run the park run today. After the start I restrategised to walk run AFTER the turnaround. After the turnaround and despite the false flat return & wind swirling from all directions I seemed to come right so I restrategised again and ran to the finish line 😂 No walking involved. I think the strength work I'm doing is paying off. Now I just need to incorporate more run training into my week. It was welcoming to see the greeting on the long table @theofferinggreytown where we - 1 week ago
I don't usually run on a Friday as I have a 60 minute gym session with a personal trainer, however I felt a strong need to run and so I did. I still managed the PT session just an hour later. I'm expected to feel a little fatigued on Sunday. It often hits me a couple of days later. #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #nearlygoldcardstatus #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #offroadrun #wintercolours - 2 weeks ago
#heretoride a great day in CAP with perfect riding conditions. Cheers to @matt_reido for the company and bed for the night. See you next time 🚵♂️ #QwikKiwi #coachray - 4 weeks ago
Park run #51 for me. I am currently only running once a week (including this run), so I ran 4 minutes, walked 1 minute. I realise I need to slot another two runs in each week. I usually am less motivated during winter and last week I didn't even get into the gym until Friday. I felt blah all week. I need some sunshine, like the rest of us ☀️😊 #parkrun51 #parkrun #parkrunnz #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #offroadrun - 3 weeks ago
The pool is finally open so made the most of it for 2,500m this afternoon. Great to be back in there. Pressed the wrong button on my @garmin and didn’t record the last 200m of the Cool Down #garminfail 🏊♂️ #qwikkiwi #coachray - 3 weeks ago
I had a busy weekend over in the Manawatu this weekend. Yesterday I helped my son-in-law with his @hivesmanawatu stall at the Winter's Day Out market held in Palmerston North and today I headed into the city to do a few things. One of them was to freedom run the park run course. No walking in my training today. I'm gradually regaining my aerobic fitness and it's a confidence building feeling. #freedomparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #offroadrun #wintercolours #winterafternoon
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.