Swim Workout

Saturday Swim Session – 100’s

Repeated reps, and swimming at a sustained pace will help develop your threshold swimming speed. This session is good for triathletes, as well as open-water swimmers.

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Run Workout

Friday Fartlek Run – Matt Fitzgerald’s VO2 Progression H

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but runners and triathlete running distances up to 10km will benefit the most.

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Run Training Plan

Thursday Training Plan – HALF MARATHON Training Plan (INTERMEDIATE 24-Week Plan, Saturday Race) – Reuseable +Start Any Week

When you cross the finish line of your Half Marathon, having run faster than you have in recent events you will have accomplished something very special.

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FTP Boost

Tuesday Training Plan – Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/wk

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.

View More Tuesday Training Plan – Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/wk
Cycling Session

Sunday Smart-Trainer Session – Tempo Blast

Building your aerobic function and efficiency as well as exposing the body to slightly higher intensities will pay dividends for your training. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

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Swim Workout

Saturday Swim Session: Sutton’s Ironman RPG B

Using a pull buoy can be like a double-edged sword; overreliance on it can make swimmers lazy, impacting their balance in the water and impacting their ability to kick. However, inclusion in a training plan occasionally can be of benefit. Rehearsal of your Ironman Race Pace or as Brett Sutton calls Race Pace Groove (RPG) is essential for a solid Ironman Swim and allows you to gauge your progress. This session is good for triathletes, especially those preparing for an Ironman, as well as open-water swimmers.

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Run Workout

Friday Fartlek Run – Double Neha’s Fartlek

Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. This is a perfect session for runners and triathletes running events up to 10km in distance.

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Strength Training Plan

Thursday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 8-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.
Designed for swimmers who are beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as they prepare you to COMPLETE YOUR event in 8 weeks’ time.

View More Thursday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 8-week Plan – Start Any Monday)