Articles that are of interest and benefit for people training for triathlons
This Friday Fartlek Run features 8×4-minute tempo intervals at Level III — a controlled, sub-threshold effort that builds aerobic strength and pacing discipline. Ideal for runners and triathletes preparing for half marathons, marathons, and longer events, this session delivers quality endurance work without excessive fatigue, making it perfect for both early build phases and taper periods.
View More Friday Fartlek Run: 8x 4min Tempo Runs
🚀 Unlock Your Cycling Potential with Project 300! 🚴♀️🚴♂️
Are you ready to break through your limits and hit that elusive 300-Watt FTP mark? Is your FTP currently between 275–300 Watts, Project 300 is the ultimate 10-week training plan designed to push you past your plateau and unleash your true cycling power. 💥
View More Thursday Training Plan: Project 300: The 10-Week Path to a 300-Watt FTP
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the final in the series series of workouts. Following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
View More Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps E
This Friday Fartlek Run is a high-quality VO₂ max session designed to improve top-end speed and short-term tolerance to higher intensity efforts. Featuring 6×3-minute reps at Level V with short recoveries, this workout is ideal for 5km and 10km runners, as well as sprint and Olympic-distance triathletes looking to sharpen speed and race-specific fitness.
View More Friday Fartlek Run: 6x 3min VO2 Max Run
Regular FTP testing—especially using a ramp test—helps athletes train and race with accurate, up-to-date power targets without excessive fatigue. This article explains why testing every 4–6 weeks improves pacing, reduces race-day risk, and leads to smarter execution in key endurance events.
View More Why Testing Your FTP Now Makes You Race Better
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
View More Sunday Smart-Trainer Session: Triathlon Plus Bike Strength A
This Friday Fartlek Run features 6×5-minute tempo intervals designed to build aerobic strength and sustainable speed. Running at Level III with short recoveries, this workout is ideal for runners and triathletes preparing for half marathons, marathons, and longer endurance events, delivering quality training without excessive fatigue.
View More Friday Fartlek Run: 6x 5min Tempo Runs
Ready to run your first 10K but not sure where to start? 10K Kickstart is a 12-week beginner-friendly plan designed to take you from running 30 minutes to confidently finishing 10K—with just three runs per week. You’ll get a structured progression, app-based training calendar, private community support, and fortnightly coaching calls with Coach Ray to keep you on track. 🏃♂️🏁
View More Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the fourth in the series and over the coming weeks following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
View More Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps D
Allan Pitman was a legendary Australian Ironman coach — and this classic swim session is a brilliant way to build sustained aerobic pace and swim-specific strength. Using a pull buoy and swim band, you’ll lock into solid, steady work that’s perfect for Ironman triathletes and long-distance open-water swimmers. Choose Option A, B, or C depending on your fitness level, then settle in and build the engine that helps you swim smoother, stronger, and faster on race day.
View More Saturday Swim Session: Allan Pitman’s Ironman Swim Session #6