Tri Swim Coach

Saturday Swim Session: Triathlete’s Olympic-Distance Race Prep Session

Maintaining a high pace is important for longer distance and open water swimmers. Within this session your ability to hold a high pace (with a short Rest Interval (RI)) is developed. This is a great session for Olympic distance triathletes and open water swimmers to do to build their sustained speed.

View More Saturday Swim Session: Triathlete’s Olympic-Distance Race Prep Session

Friday Fartlek Run – Meb’s 5km Session #1

Meb Keflezighi is a legendary runner. On top of his marathon success Meb has a 5,000m PB of 13:11.77. This workout has a variety of speeds to build not only speed but also endurance, teaching the body to build pace throughout the workout and then repeat it after a short break. This session is great for runners up to 5km, as well as triathletes.

View More Friday Fartlek Run – Meb’s 5km Session #1
Zwift Session

Wednesday Windtrainer Workout: 60min Variable Power Cycle

Cycling is a unique sport in terms of the variation of intensity. The tactics involved of responding to both terrain changes and competitors can see athletes using a variety of intensities through a race. Training needs to replicate this. The cycle leg of a draft legal is a similar but different. Road cyclists will often finish with a sprint and draft legal triathletes will need to get off the bike and then run. Mountain Bikers have a wide variety of intensities due to the terrain as well. This workout delivers a training stimulus that tests and stretches the physiological response to a range of intensities and is suitable for road cyclists, cross country mountain bikers and draft-legal triathletes as well.

View More Wednesday Windtrainer Workout: 60min Variable Power Cycle
Cycle HIIT to improve running

Science on Sunday: High-intensity cycle interval training improves cycling and running performance in triathletes

Triathlon is a demanding sport to train for across three disciplines. Cross training can provide benefits to the other disciplines, but how much?

View More Science on Sunday: High-intensity cycle interval training improves cycling and running performance in triathletes
Tri Swim Coach

Saturday Swim Session: Gale Bernhardt’s Endurance 9 Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon fast. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

View More Saturday Swim Session: Gale Bernhardt’s Endurance 9 Workout
Fartlek Session

Friday Fartlek Run – VO2 Max 10x 1:30min

This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhances your ability to run fast. This is a beneficial workout that all runners, as well as triathletes, will gain from.

View More Friday Fartlek Run – VO2 Max 10x 1:30min
Windtrainer Workout

Wednesday Windtrainer Workout: Matt Bottrill’s Sweet Spot Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

View More Wednesday Windtrainer Workout: Matt Bottrill’s Sweet Spot Workout
Swim Training

Saturday Swim Session: Two, Four, Six, Eight Swim Ladder

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session replicate changes of pace within an open water swim race or triathlon. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

View More Saturday Swim Session: Two, Four, Six, Eight Swim Ladder
Fartlek Run

Friday Fartlek Run – Peter Elliott’s Killer Session #2

Peter Elliott liked to run this session in the week before a major event. He would use it as a sharpening session. Peter had a 1,500m PB of 3:32.69, 1 mile of 3:49.20 and 800m of 1:42.97. He won silver in the 1,500m at the 1988 Seoul Olympics and gold at the 1990 Auckland Commonwealth Games in the 1,500m. This session is great for runners up to 5km, as well as triathletes.

View More Friday Fartlek Run – Peter Elliott’s Killer Session #2
Zwift Workout

Wednesday Windtrainer Workout – Endurance Project’s Favourite Zwift Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

View More Wednesday Windtrainer Workout – Endurance Project’s Favourite Zwift Workout