Cycling Session

Sunday Smart-Trainer Session: Preparing for Climbing

This hill simulation ride will develop both your VO2 max and threshold intensities to enable you to climb stronger and more solidly over a range of hills but particularly short punchy climbs. This is great for all cyclists including mountain bikers and triathletes.

View More Sunday Smart-Trainer Session: Preparing for Climbing
Swim Session

Saturday Swim Session: Threshold Swim To Boost Your Fitness

When you are time poor, doing high quality efforts with minimal rest time will bring on your fitness qwikly. This session is designed for athletes with limited time to train and it adapts to the time available for you to train, as well as your own ability and is perfect to fit with in a lunch break. This session is great for triathletes, as well as open water swimmers with limited time to train. It can also be a great addition during the off season for pool swimmers.

View More Saturday Swim Session: Threshold Swim To Boost Your Fitness
Run Session

Friday Fartlek Run – Scott Defilippis’ 70.3 Hill Rep Run B

This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.

View More Friday Fartlek Run – Scott Defilippis’ 70.3 Hill Rep Run B
FTP Session

Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!

View More Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr
TriSwim Coach

Tuesday Training Plan – Busy Triathlete Winter Swim Base Training Plan (INTERMEDIATE 12-Week Plan) – Start ANY MONDAY

As you improve your swimming during your winter base building, you will have accomplished something very special.
Designed for INTERMEDIATE Triathletes who are looking to improve their swimming during their base building phase and/or have limited time to train, the primary goal of this training plan is to prepare you to further develop your efficiency.

View More Tuesday Training Plan – Busy Triathlete Winter Swim Base Training Plan (INTERMEDIATE 12-Week Plan) – Start ANY MONDAY
Jessica Bray

Monday’s With Jess Episode 2

If you were to ask me this time last year if I would ever do a training workout on Christmas, or honestly even Christmas Eve I would have probably giggled and said “it’s my time to rest”.

View More Monday’s With Jess Episode 2
Cycling Session

Sunday Smart-trainer Session: UltraFit’s Intervals C

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

View More Sunday Smart-trainer Session: UltraFit’s Intervals C
Swim Session

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

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 second of a series of three progressions. Mark Newton recommends that you complete this session weekly in weeks three, four, five and six 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.

View More Saturday Swim Session: Mark Newton’s Split 1,000s B
Fartlek Session

Friday Fartlek Run – Speed Endurance for 10km 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 10km pace will be and is perfect for including into your training four to eight weeks out from your event.

View More Friday Fartlek Run – Speed Endurance for 10km Success
Swim Session

Thursday Training Plan – 12-week Half IM to IM Bridging Programme (Intermediate Plan) Sat Race, Start any Monday

When you cross the finish line of your IM, you will have accomplished something very special. You will have completed a Half-IM and stepped up and completed a full-distance race.
Designed for Intermediate triathletes who are looking to complete a full IM after a half, the primary goal of this training plan is to continue to IMPROVE your fitness from where you were at for the half.

View More Thursday Training Plan – 12-week Half IM to IM Bridging Programme (Intermediate Plan) Sat Race, Start any Monday