Joe Friel

Joe Friel’s Cycling Intensity

How do you measure intensity? So many coaches use so many different methods, power, Heart Rate (HR), three zones, five zones, seven zones?? I’ve been planning a series of weekly articles for over a year now, looking at what different coaches prescribe (or used to prescribe) and why. This is the second article in the series, using Joe Friel’s The Power Meter Handbook as the primary reference.

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Strength Training Plan

Tuesday Training Plan – Triathlon Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming, cycling, and running? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for triathletes who are beginner/intermediate level of experience with strength and conditioning and are looking to develop their strength as they prepare you to COMPLETE YOUR event in 12 weeks’ time.

View More Tuesday Training Plan – Triathlon Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)

Monday’s with Jessica [Ep 13]: Improved Fitness and Improved Confidence

This week didn’t have too much excitement in it as it had in the last few. But something that did catch my mind was my fitness. During my swimming this week we did some longer and stronger sets like 400m repeats.

View More Monday’s with Jessica [Ep 13]: Improved Fitness and Improved Confidence
Smart-trainer Workout

Sunday Smart-Trainer Session – Technique & Threshold

Riding at or around your Threshold will bring up both your ability to sustain high-intensity effort (as well as your suffering). 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 – Broken 400’s for Both Speed & Endurance

Broken 400 provides the benefits of both speed and endurance, by combining both within the same workout. Great for developing your threshold swimming pace, 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 G

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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Beginner Run Training Plan

Thursday Training Plan – 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.

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Spencer Smith’s Cycling Intensity

How do you measure intensity? So many coaches use so many different methods, power, Heart Rate (HR), three zones, five zones, seven zones?? I’ve been planning a series of weekly articles for over a year now, looking at what different coaches prescribe and why. This first article comes after finding an old magazine article about Spencer Smith’s coach Bill Black and his definitions of various zones.

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