Thursday Training Plan – Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/wk
As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks, you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.
Wednesday Windtrainer Workout – Sika’s Favourite: Long Intervals
Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.
View More Wednesday Windtrainer Workout – Sika’s Favourite: Long Intervals
Tuesday Training Plan – Fitness Swimming Training Plan (Beginner 20-week Plan) 2 swims per week – Start Anytime
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.
Saturday Swim Session: Janet Evans’ Step-Up Session
Swimming at an aerobic pace and then at a higher intensity trains and prepares the body to swim faster towards the end of a race. These sessions seek inspiration from a workout that was reportedly conducted by Janet Evans, who won multiple Olympic swimming medals. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Janet Evans’ Step-Up Session
Friday Fartlek Run – Goater’s Killer Session
Julian Goater used this session as a key sharpening workout in the final lead up to major events. He would conduct the session 10 days out from the race. He used it prior to setting his 1,500m PB of 3:42 in 1982 and also winning the AAA 10,000m championship the same year. This session is great for runners from 5km to half and full marathon, as well as triathletes.
View More Friday Fartlek Run – Goater’s Killer Session
Thursday Training Plan – HALF MARATHON Training Plan (INTERMEDIATE 24 Week Plan, Saturday Race) – Reusable +Start Any Week
When you cross the finish line of your Half Marathon, having ran faster than you have in recent events you will have accomplished something very special.
Designed for Intermediate runners who are looking to run the Half Marathon faster, the primary goal of this training plan is to prepare you to COMPLETE your Half Marathon FASTER than before.
Wednesday Windtrainer Workout: Sweet Spot Strength Bike Intervals
Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.
View More Wednesday Windtrainer Workout: Sweet Spot Strength Bike Intervals
Tuesday Training Plan – Faster Cyclist 4 Week Challenge (5 rides per week) for cyclists comfortable riding 2-3hours
4 weeks of training is all you need to do to destroy your current FTP significantly. On average following this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to imprive thier FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 2 and 3 hours in duration and want five sessions per week.
18-week London Full Marathon Training Plan starts 30-May-22
The London Marathon is a great event held each year at the start of October. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate runners who are looking to complete either the full or half marathon, these plans will help you achieve your goals.
Saturday Swim Session: Gale Bernhardt’s Endurance 7 Workout
Endurance is a critical component of fitness for triathletes and long distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Gale Bernhardt’s Endurance 7 Workout