Saturday Swim Session – Drill Bonanza
The greater your efficiency in the water, the faster you can swim for less effort. Including swimming drills in your training regularly will enhance your technique and form. It is great for master’s swimmers as well as open-water swimmers and triathletes.
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Friday Fartlek Run: Stryd’s Over the Limit F
Spending time running at a threshold is great for improving your ability to sustain a higher running pace and is of benefit to all runners. Although designed for use with a Stryd Power Meter this workout can also be effectively done without one.
View More Friday Fartlek Run: Stryd’s Over the Limit F
Thursday Training Plan – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) – Sunday event, Power based 3x/week
When you’ve completed your 100-mile (160km) Century, you will have accomplished something special.
View More Thursday Training Plan – Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) – Sunday event, Power based 3x/week
Chef Ray – Shepherd’s Pie With Kumara
Who doesn’t love the heartiness of a great Sheppard’s Pie? The kumara provides plenty of quality carbs to fuel your training.
View More Chef Ray – Shepherd’s Pie With KumaraVelocity Workouts
Tuesday Training Plan – Swim Fitness Improver Base Training Plan (12 Week BEGINNER Plan – 1.5-2km sessions) 2x/wk – Reusable
Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
I am calling all beginner swimmers aiming to unlock their full potential!
This Base Training Plan will build you through the initial 12 weeks of your training plan. Building your fitness in preparation for adding further speedwork in the future.
Monday’s with Jessica [Ep 36] – Feeling Energised
I’ve got one more week until my next race, my training up to this point has been going well and my confidence in my running has improved immensely.
View More Monday’s with Jessica [Ep 36] – Feeling Energised
Monday Brick: Lance Watson’s Half-Ironman Brick B
A common error for Ironman 70.3 athletes is to race at a higher intensity than what they have trained at. This workout addresses that in a race simulation type session that then leads into a race pace run.
View More Monday Brick: Lance Watson’s Half-Ironman Brick B
Sunday Smart-Trainer Session – Martin Gibala Intervals II
Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session – Martin Gibala Intervals II
Saturday Swim Session – Longer Sets Provide Benefits
Stamina and Endurance are essential for a number of reasons. If you are a triathlete or open-water swimmer this is useful for the duration of your event. But more so if you are a Master’s Swimmer targeting a shorter pool-based event that provides the base fitness on which to build your speed as part of a periodised swimming plan. This session is great for master’s swimmers.
View More Saturday Swim Session – Longer Sets Provide Benefits