Saturday Swim Session – A Variety Of 400’s To Improve Your Swimming
400’s are the perfect distance to enhance your endurance and stamina. Within this workout you will use pull buoys & paddles to improve your performance. Both pull buoy and paddles focus efforts on the upper body whilst swimming and will help to develop specific strength as well as feel for the water. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: 2 Sets of 5x 90sec
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Wednesday Windtrainer Workout: Bike Radar’s Race Pace with Sprints
This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.
Saturday Swim Session – Test Yourself With a Time Trial
Swimming time trials is a great way to test yourself and measure your progress. Incorporating them into your programme regularly gives you an idea of how your fitness is changing. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: VO2 Max 10x 3min
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Thursday Training Plan: 8 Weeks to a FASTER 10k
This programme is one of my staples and works great for pure runners and triathletes racing both sprint and olympic distance. It has been designed for people who run between 35 and 50 minutes currently for 10km and really puts some spark in your legs over the next 8 weeks. To follow this programme effectively I highly recommend some sort of GPS watch like a Garmin and I’ve also included power based workouts if you’ve paired your Garmin with a running power meter like a Stryd.
Wednesday Windtrainer Workout: Bike Radar’s FTP Improver
This is a great workout for developing your VO2 Max within a longer ride. This is perfect for short course triathletes and also road racers and mountain bikers.
Saturday Swim Session – Lotza Doubles
Swimming 67m reps (double lengths of a 33⅓ yard or metre pool) with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within the one workout with a mixture of rest and you can develop speed, endurance and speed endurance. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: VO2 Max 8x 3min
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Saturday Swim Session: How to Use Broken 200s to Make You Faster
Broken 200s are a great way to incorporate speed and stamina within the same session. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
2 weeks ago
Finished my 44th park run this morning. Legs were a bit like "really? " before I warmed up and reminded them what they needed to do. Lack of running over Christmas New Year showed in my results Photo credit - Dave White #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #movingforward- 4 hours ago
Park run #47 for me this morning. My legs (or perhaps I should say "I") felt sluggish so I'm still not back under 30mins. I ran on the treadmill on Tuesday and ran yesterday. I know I need to be running more regularly on a regular basis. I simply need to put it into practice. This morning Kenny beat me in with his owner Judy in tow. Judy and I currently share the same age group. She does an intensive HIIT session three tunes a week at the gym. Consistency pays off. . #consistency #consistencyisthekey #run #runner #running #athlete former - 2 weeks ago
Spot the green cap! The local Athletics & Harriers Masterton (ACM) Club put on the first in a series of fortnightly 5km run/walk events this morning. Given the leg session I had in the gym on Friday (my quads are still sore from sissy squats) and the park run at Greytown yesterday, I wasn't sure what my legs would be capable of today. My training has been lacking consistency so this might help me get back on track. I have not done this course before. We went twice around the deer enclosure (flattened grass) and then up onto the stop - 1 day ago
I did something a little different this morning and ran (as a warm up) before a gym session. Good to do these things to see what impact they might have. I'd already mowed the lawns (actually weeds in the lawn as the grass is dry at the moment) so have had an active morning. The run went well. It was warm and I got my usual red face! It'll be interesting to see how I feel tomorrow morning prior to the park run. #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram - 2 weeks ago
Shit views on this todays brick session ♂️♂️ Shout out to everyone down at the Mount, give it heaps tomorrow, be your best you #IMNZ #Ironm āori #portoftaurangahalf #qwikkiwi #IronmanNZ #swim #bike #run - 8 hours ago
Waikato taniwharau, he piko he taniwha. More money in the bank, now take me home Tere #IMNZ #Ironm āori #dothemahigetthetreats #Tere_the_bike #qwikkiwi - 6 days ago
Been a warm 4 hours. Nearly home #p5 #Ironm āori #IMNZ @cervelocycles Powered by @performancebicycletuning #qwikkiwi
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.