Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps B
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the second in the series and over the coming weeks following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
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Saturday Swim Session: Ruby5 Swim Success Formula – Week 9
Build the endurance, confidence, and open-water skills needed to conquer the Ruby5 Lake Wanaka Swim. These structured swim sessions target technique, pacing, and long-distance resilience for 5 km success.
View More Saturday Swim Session: Ruby5 Swim Success Formula – Week 9
Friday Fartlek Run: 10x 2:30min Hill Rep Runs
This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.
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Developing Mental Resilience for Long Races
Mental resilience is what keeps your race together when things get tough. Learn simple, practical strategies to stay composed, focused, and in control during long races. Build the mindset to handle low moments, avoid overreacting, and keep moving forward with confidence when it matters most.
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Tuesday Training Plan: TriStrong: 8 Weeks to a Stronger, Faster You
💪 TriStrong: 8 Weeks to a Stronger, Faster You 💥
Build power, prevent injury, and enhance your triathlon performance.
Are you ready to take your triathlon training to the next level? 🌊🚴♀️🏃♂️ TriStrong is your all-in-one solution to building the strength, power, and endurance you need to dominate your swim, bike, and run.
This 8-week strength training plan is built specifically for triathletes who want to improve their performance and reduce the risk of injury. With two progressive strength training sessions per week, you’ll progressively build the muscles and endurance needed for peak race-day performance.
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Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick A
Raise your triathlon fitness with Coach Ray’s Ironman 70.3 Threshold Brick session. This structured bike-to-run workout uses threshold intensity to improve efficiency, durability, and race-day performance for Ironman and Ironman 70.3 athletes.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick A
Sunday Smart-Trainer Session: Emma Snowsill’s Threshold Bike Intervals A
Your ability to ride at Threshold will have direct influence on how fast your bike leg of any Olympic Distance or Ironman 70.3 triathlon will be. It is also of benefit for anyone racing a Zwift, road or Mountain Bike race. Although you won’t spend the entire event at Threshold, having the ability to sustain your effort at Threshold and recover qwikly from efforts at Threshold will see you in good stead. This session is perfect for road cyclists, mountain bikers or triathlons (from Olympic distance to Ironman 70.3) especially a month or two out from your event.
View More Sunday Smart-Trainer Session: Emma Snowsill’s Threshold Bike Intervals A
Saturday Swim Session: Ruby5 Swim Success Formula – Week 8
Build the endurance, confidence, and open-water skills needed to conquer the Ruby5 Lake Wanaka Swim. These structured swim sessions target technique, pacing, and long-distance resilience for 5 km success.
View More Saturday Swim Session: Ruby5 Swim Success Formula – Week 8
Friday Fartlek Run: 4x 6min Tempo Runs
This Friday Fartlek Run features 4×6-minute tempo efforts at a comfortably hard intensity below threshold. A perfect endurance session for runners and triathletes building toward half and full marathons, or maintaining fitness during a taper.
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Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)
🚴♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴♀️
Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner
View More Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)