Saturday Swim Session: Allan Pitman’s Ironman Swim Session #3

Allan Pitman was a legendary Australian Ironman coach (as well as a competitor). This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Ironman triathletes.

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Friday Fartlek Run: 3x 4min Tempo Runs

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 if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. This is a perfect session for runners and triathletes running events up to full marathons and further, especially early in their build up or during their taper phase.

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Alex Yee’s BIG Brick Session (Paris Olympics Training)

Monday’s Brick: Alex Yee’s BIG Brick Session (Paris Olympics Training)

Draft legal Olympic distance triathlons require athletes to compete at a range of intensities, especially on the bike where there can be high intensity sprints to get into bunches and solid efforts to close a gap – as well as sections of the ride that are a cruise settled into a bunch playing a tactical race. This session has all of that, and then launches into an intense run to get your legs firing into a frenetic pace at the start of the run.

View More Monday’s Brick: Alex Yee’s BIG Brick Session (Paris Olympics Training)
3 Hour Threshold Ride

Sunday Smart Training Session: 3 Hour Threshold Ride

This is a smart-trainer session that is great for developing your threshold power or intensity. With a significant amount of time in the workout at Level II you will also enhance your aerobic function. It is perfect for triathletes, road cyclists, and mountain bikers alike.

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Saturday Swim Session: Allan Pitman’s Ironman Swim Session #2

Allan Pitman was a legendary Australian Ironman coach (as well as a competitor). This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Ironman triathletes.

View More Saturday Swim Session: Allan Pitman’s Ironman Swim Session #2

Friday Fartlek Run: Garmin’s Recommended Threshold Run #2½

This workout is suggested to increase your high aerobic load. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.

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Project 20: Chase Your Sub-20min 5km Dream! (10 weeks)

Thursday Training Plan: Project 20: Chase Your Sub-20min 5km Dream! (10 weeks)

🏃‍♂️💨 Chase Your Sub-20min 5km Dream! 💥
Ready to crush that 5km goal and break the 20-minute barrier? 🏆 Our dedicated running plan will push your limits and get you there!

View More Thursday Training Plan: Project 20: Chase Your Sub-20min 5km Dream! (10 weeks)

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #8

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 #8