Thursday Training Plan – 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to run a faster 10km in 8 weeks.
Ironman 70.3 Training Plans: 18 week Ironman 70.3 Calgary Training Plan starts 28-Mar-22
Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for Ironman 70.3 Calgary in 18 weeks.
Ironman 70.3 Calgary’s new home is nestled at the base of the majestic Canadian Rockies offering a world-class venue to swim, bike and run.
Wednesday Windtrainer Workout: Qwik Cadence Check
This session works on developing your ability to maintain an effective cadence. This is a great workout for triathletes, as well as road and mountain bikers.
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Ironman 70.3 Training Plans: 24 week IRONMAN 70.3 Sunshine Coast Training Plan starts 28-Mar-22
Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for Ironman 70.3 Sunshine Coast in 24 weeks.
If racing on a world-class course in a spectacular coastal location is what you want, then IRONMAN 70.3 Sunshine Coast has the best of everything. Start your swim off beautiful Mooloolaba Beach, followed by a fast and furious ride and a picture-perfect two-lap coastal run course – before recovering a few steps from the finish line with the sand in your toes.
Tuesday Training Plan – Faster Cyclist 4 Week Challenge (4 rides per week) for cyclists comfortable riding 1:20-2hours
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 1:20 and 2 hours in duration and want four sessions per week.
16 week WUU2K Training Plans starts 28-Mar-22
The Wellington Urban Ultra 2k (WUU2K) is a trail running event around the hills of the capital. The 2k refers to the altitude gain over the 43km version…..notch that up a bit closer to 3k for the 62km edition!!!
Programmes designed for either beginner or intermediate runners who are looking to complete either the 43km or the 62km full WUU2K, these plans will help you achieve your goals.
Ironman 70.3 Training Plans – 12 week Ironman 70.3 Cairns Training Plan starts 21-Mar-22
Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for Ironman 70.3 Cairns in 12 weeks.
Swim in the warm waters of Tropical North Queensland, ride one of the most scenic coastal roads in the world and finish in the heart of the Cairns with the crowds calling your name. Welcome to Cairns Airport IRONMAN 70.3 Cairns.
Chef Ray – Eat The Rainbow Stir-Fry
This is a great way to use up an assortment of vegetables that are left over at the end of the week.
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Ironman 70.3 Training Plans: 18 week Ironman 70.3 Desaru Coast (Malaysia) Training Plan starts 21-Mar-22
Now is the time to get on board and join Qwik Kiwi Coaching for my great training plans to prepare you for Ironman 70.3 Desaru Coast (Malaysia) in 18 weeks.
Located on the east coast of Malaysia, the beach town of Desaru has long been an easily accessible getaway for vacationers living in Malaysia and Singapore. This tropical race features clear ocean waters, a smooth, undulating bike course, and shaded run.
Saturday Swim Session: Threshold 100’s
Your ability to sustain a fast pace is effectively determined by your Threshold pace. Make improvement in your threshold swimming pace and find yourself swimming faster for longer (assuming you have the prerequisite stamina). This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Threshold 100’s