Tuesday Training Plan: Sprint Tri Supremacy: Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks
Sprint Tri Supremacy
Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks!
Are you ready to push your limits and achieve your best-ever sprint triathlon results? With Sprint Tri Supremacy, you’ll follow a comprehensive 20-week training plan designed for intermediate athletes looking to elevate their performance across swimming, cycling, and running.
This program isn’t just a training plan—it’s a complete coaching experience with expert guidance and all the tools you need to succeed.
View More Tuesday Training Plan: Sprint Tri Supremacy: Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks
Monday’s Brick: Dermott Hayes Speed Brick #3
Build faster, smoother triathlon transitions with Dermott Hayes’ Speed Brick #3. This structured brick session blends repeated Level IV run and bike efforts to boost race-day efficiency for Sprint and Olympic-distance athletes. Read the full workout breakdown and learn how high-intensity bricks enhance your training.
View More Monday’s Brick: Dermott Hayes Speed Brick #3
Sunday Smart-Trainer Session: 10x 35sec Single Leg Drills (SLD)
A great session to enhance both your recovery from hard sessions and also to improve your cycling technique.
View More Sunday Smart-Trainer Session: 10x 35sec Single Leg Drills (SLD)
Saturday Swim Session: Ruby5 Swim Success Formula – Week 5
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
Friday Fartlek Run: 4x 10min Threshold Runs
Spending time running at or near your threshold pace will develop your ability to sustain a fast past and also build your tolerance to lactic acid. This session is great for all runners and triathletes. 10km runners will benefit from this style of session as it simulates race effort. Longer distance runners even including ultra-runners will also benefit as your effort will build to this intensity on long sustained climbs.
View More Friday Fartlek Run: 4x 10min Threshold Runs
Chef Ray: Double-Choc Hazelnut Yoghurt Pots
Ready in a couple of minutes, this was delicious and easy to prepare.
View More Chef Ray: Double-Choc Hazelnut Yoghurt Pots
Tuesday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr
🚴♀️🚴♂️ Faster Cyclist 4 Week Challenge 🚀
Ready to take your cycling to the next level? This 4-week program is designed for cyclists currently riding 40min to 1:20 hours for their long ride and training 3 times per week. Whether you’re looking to boost your power, improve endurance, or simply ride stronger, this structured plan will deliver real results.
View More Tuesday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr
Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #12
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 #12
Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Threshold Bike Session
Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.
View More Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Threshold Bike Session
Saturday Swim Session: Ruby5 Swim Success Formula – Week 4
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊