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.
View More Friday Fartlek Run: 10x 1min Hill Rep Runs
🏃♀️🚴♀️🏃♀️ Duathlon Fast Track: 8 Weeks to Peak Fitness 🏃♂️🚴♂️🏃♂️
Ready to take your duathlon performance to the next level? Whether you’re aiming for a personal best or stepping up to a new challenge, this 8-week structured training plan will build your endurance, speed, and race-day confidence.
Protein combined with flavour, this was so delicious.
View More Chef Ray: Black Bean and Spicy Avocado Tortilas
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Dr Tommy Martin’s Brick Session
Bike specific strength is an important component of fitness. This workout focus on developing strength at Tempo or Sweet Spot intensity. It is perfect for long course triathletes, road cyclists, and mountain bikers alike.
View More Sunday Smart Trainer Session: Emma-Kate Lidbury’s Sweet Spot Strength Session
Aerobic fitness is key to success in endurance sports. This aerobic fitness will set you up for success leading onto the bike and run by ensuring you can complete the swim comfortably without draining your energy reserves and leaving you tired for the disciplines that follow. This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Long Course triathletes.
View More Saturday Swim Session: Long Course Weekend Regular Set 2
VO2 Max sessions are a great way to build your top end speed, with a short rest like this workout has you will also develop your short term tolerance to higher lactic acid levels. This session is great for athletes running 5km & 10km events, as well as sprint and Olympic distance triathletes.
View More Friday Fartlek Run: Garmin VO2 Max C
I didn’t have cutlets available locally and used the larger lamb chops instead. This is packed with flavour and plenty of fuel with the rice.
View More Chef Ray: Lamb Cutlets with Warm Rice Salad
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #7
This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes, road cyclists, and mountain bikers alike.
View More Sunday Smart Trainer Session: Phil Mosley’s Threshold Ride A