Wednesday Windtrainer Workout: Triathlon Time Trial Intervals
This session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT). It is also good for road racing and handling surges in pace when responding to…
Getting started with Swimming: Week 4
Over the next few weeks I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted towards beginners who are just getting started with swimming, but can comfortably swim a few lengths without stopping.
Friday Fartlek Run: 12min + 4x 6min
This session is similar to this workout from October, but instead of being based on distance, it is based on time. This session can be done instead of the forth week in the 8 weeks to a faster 10km programme. This session…
Wednesday Windtrainer Workout: Big Gear Pyramid Session
This session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT). It is also good for road racing and handling surges in pace when responding to…
Getting started with Swimming: Week 3
Over the next few weeks I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted towards beginners who are just getting started with swimming, but can comfortably swim a few lengths without stopping.
Friday Fartlek: 8-12x 1:20-2:00min
This session is similar to this workout from October, but instead of being based on distance, it is based on time. This session can be done instead of the third week in the 8 weeks to a faster 10km programme. This session…
Wednesday Windtrainer Workout: Pyramid Session
This session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT). It is also good for road racing and handling surges in pace when responding to…
Getting started with Swimming: Week 2
Over the next few weeks I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted towards beginners who are just getting started with swimming, but can comfortably swim a few lengths without stopping.
Friday Fartlek: 6 by X
This session is similar to this workout from October but instead of being based on distance it is based on time. This session can be done instead of the second week in the 8 Weeks to a Faster 10km programme. This session…
Friday Fartlek Run: 10x 100m Stride Outs
This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a prefect recovery run.
4 weeks ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi- 3 weeks ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 2 weeks ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 1 month ago
Some more quality time on @gozwift @gozwiftausnz whilst finishing watching @superleaguetriathlon #amsterdam 🚴♂️🏃♂️🏊♂️ #coachray #QwikKiwi - 1 month ago
I noticed a few trees in blossom during this morning's "not a parkrun run". How did the run feel? Good - 4 weeks ago
A beautiful sunny ☀️ day to go for 11km on the #westcoastwildernesstrail my @garminnz told me my performance was improving - 1 month ago
Good session on @gozwift this evening. First time up #boxhill and that false summit is a killer 🤣 🚴♂️ @gozwiftausnz - 2 weeks ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2 - 1 month ago
Lazy 20km through Paris on @gozwift @gozwiftausnz this evening 🗼🚴♂️ #QwikKiwi #coachray - 3 weeks ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the
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.