Fartlek Session

Friday Fartlek Run – Rise & Run 200’s

Running high-intensity running will enhance your VO2max, especially if given enough rest between reps. This is a perfect session for runners and triathletes running events up to half marathons but particularly for 5km & 10km runners.

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Brick Session

Monday’s Brick: Heather Blackmon’s Beginner Sprint Distance Brick

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from Heather Blackmon and is great for Sprint distance triathletes.

View More Monday’s Brick: Heather Blackmon’s Beginner Sprint Distance Brick
Smart-trainer

Sunday Smart-Trainer Session: Jesper Medhus’ VO2 Max Test

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session has you riding at your VO2 max and is great for both determining your VO2 Max and also for developing it. This session is great for triathletes, road cyclists, and mountain bikers.

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Swim Session

Saturday Swim Session – Col Stewart’s Miles for Miles Session #3 For Mortals

To be an elite-level triathlete you need an exceptional aerobic base. Miles Stewart was well-known as an elite triathlete in the 1990s and into the 2000s. He had an exceptional aerobic base, built by consistent training and a large volume combined with speed. The focus of this session was developing his aerobic base. This session is good for triathletes, as well as open-water swimmers.

View More Saturday Swim Session – Col Stewart’s Miles for Miles Session #3 For Mortals
Fartlek Session

Friday Fartlek Run: Jack Daniels’ Marathon Threshold Workout

You will enhance your running economy by running near your Lactate Threshold (LT). This session is great for runners and triathletes running events up to Half marathons in the distance.

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Century Cycling

Thursday Training Plan – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) – Sunday event, Power based 3x/wk

When you’ve completed your 100-mile (160km) Century, you will have accomplished something special.
Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 miles (160km) Century FASTER than previously.

View More Thursday Training Plan – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) – Sunday event, Power based 3x/wk
Healthy Recipe

Chef Ray – Taro Toss with Miso Honey Chilli Sauce and Lime-Glazed Chicken

Colours, flavours, Delicious!!!! This meal packs it all into a single bowl. Enjoy.

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Swim Strength

Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 16-week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.

View More Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 16-week Plan – Start Any Monday)