Cycling Coach

Sunday Smart-Trainer Session: Technique Session #1

Improving your pedalling efficiency is of great benefit to all cyclists. Conducting Single Leg Drills (SLD) will help develop your ability to pedal in complete circles. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers.

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Swim Session

Saturday Swim Session: Sara McLarty’s Race Week Taper Session

As you move towards the most significant event of the season it is important to taper your training, decreasing volume but maintaining the intensity in the final period. This session is good for triathletes, as well as open water swimmers.

View More Saturday Swim Session: Sara McLarty’s Race Week Taper Session
Run Session

Friday Fartlek Run: Matt Fitzgerald’s VO2 Progression A

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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Century Cycling Plan

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 mile (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
Swim Coaching

Tuesday Training Plan – Getting Started with Swimming Training Plan (BEGINNER 7-week Plan -Start Any Monday)

When you improve your swimming you will have accomplished something very special.
Designed for Beginner triathletes who are looking to improve their swimming fitness, the primary goal of this training plan is to ENHANCE YOUR swimming.

View More Tuesday Training Plan – Getting Started with Swimming Training Plan (BEGINNER 7-week Plan -Start Any Monday)
Cycling Session

Sunday Smart-Trainer Session: UltraFit’s Intervals D

Short, sharp sessions are great for developing your VO2 Max and top-end speed. This is great for triathletes, road cyclists, and mountain bikers.

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Swim Session

Saturday Swim Session: Mark Newton’s Split 1,000s C

These split 1,000’s carry the basic structure of a endurance drop set and add some intervals. You will be both mentally and physically challenged by this session. This is the final of a series of three progressions. Mark Newton recommends that you complete this session three times across the final three weeks of a nine week programme. This session is good for triathletes, as well as open water swimmers. It can also be a great addition during the off season for pool swimmers.

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Fartlek Session

Friday Fartlek Run – Short Intervals for 5km Success

If you go into an event with a realistic goal pace or realistic finishing time that is based on your performance in training you are very likely to achieve it. This session is great for confirming how realistic your goal 5km pace will be and is perfect for including into your training four to eight weeks out from your event.Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

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TriSwim Coach

Thursday Training Plan – Iron-distance SWIM Training Plan (INTERMEDIATE 24 Wk Plan) – Start Any Monday + Reusable

When you cross the finish line of your Iron-distance Swim, you will have swum faster than you have in previous attempts.

Designed for Intermediate Iron-distance Athletes who are looking to compete in an Iron-distance event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR next Iron-distance event.

View More Thursday Training Plan – Iron-distance SWIM Training Plan (INTERMEDIATE 24 Wk Plan) – Start Any Monday + Reusable
Run Session

Tuesday Training Plan – 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday) Power Based

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.

View More Tuesday Training Plan – 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday) Power Based