Saturday Swim Session: Marc Evans’ Recreational Ironman Athlete Workout #4
A large number of shorter reps interspaced with short Rest Intervals (RI) and then combined with longer sustained efforts are effective for building stamina and endurance. This is a great session for triathletes and open water swimmers to do to build their stamina and endurance.
View More Saturday Swim Session: Marc Evans’ Recreational Ironman Athlete Workout #4
Friday Fartlek Run – 4 sets 5x 30-20-10
This workout came from some research published in the Journal of Applied Physiology. The research showed that experienced runners improved their 5km time by 4% over 7 weeks. This session is great for runners from 5km to 10km, especially triathletes.
View More Friday Fartlek Run – 4 sets 5x 30-20-10
Thursday Training Plan – Cycling Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)
Want to get fitter and stronger for your cycling? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for cyclists who are beginner/intermediate level of experience with strength and conditioning and are looking to develop their strength as you prepare to COMPLETE YOUR event in 12 weeks’ time.
Tuesday Training Plan – 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Sunday Smart-Trainer Session: UltraFit’s Sprints C
Sprints are a great way to build leg strength and power generation. This is great for triathletes, road cyclists, and mountain bikers.
View More Sunday Smart-Trainer Session: UltraFit’s Sprints C
Saturday Swim Session: Hansen & Hansen’s Distance Free 3
Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon with stamina. There are some progressive paces used to build your fitness. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Hansen & Hansen’s Distance Free 3
Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek C
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 a half marathon through to a marathon to develop pace familiarity.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek C
Thursday Training Plan – Iron-Distance SWIM Training Plan (INTERMEDIATE 12-Week 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 event.
Tuesday Training Plan – 5 Weeks to a Faster 5k Training Plan (BEGINNER 5week Plan -Start Any Monday) 26-30min 5k
5 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%). Some people have improved by more than 5 minutes following this programme!!!
Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is the Red programme for runners that take between 26 & 30 minutes to run 5km.
Sunday Smart-Trainer Session: Jesper Medhus’ More Active Recovery
Developing your VO2 max without overdoing things will give great fitness benefits, but doing too many intervals at high intensity will force the body to recover, limiting and restricting further fitness gains. This session has minimal work at max intensity, so it gives a short stimulus, and can be done with limited time. This session is great for triathletes, road cyclists, and mountain bikers.
View More Sunday Smart-Trainer Session: Jesper Medhus’ More Active Recovery