Your ability to ride at Threshold will have direct influence on how fast your bike leg of any Olympic Distance or Ironman 70.3 triathlon will be. It is also of benefit for anyone racing a Zwift, road or Mountain Bike race. Although you won’t spend the entire event at Threshold, having the ability to sustain your effort at Threshold and recover qwikly from efforts at Threshold will see you in good stead. This session is perfect for road cyclists, mountain bikers or triathlons (from Olympic distance to Ironman 70.3) especially a month or two out from your event.
View More Sunday Smart-Trainer Session: Emma Snowsill’s Threshold Bike Intervals A
Build the endurance, confidence, and open-water skills needed to conquer the Ruby5 Lake Wanaka Swim. These structured swim sessions target technique, pacing, and long-distance resilience for 5 km success.
View More Saturday Swim Session: Ruby5 Swim Success Formula – Week 8
This Friday Fartlek Run features 4×6-minute tempo efforts at a comfortably hard intensity below threshold. A perfect endurance session for runners and triathletes building toward half and full marathons, or maintaining fitness during a taper.
View More Friday Fartlek Run: 4x 6min Tempo Runs
🚴♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴♀️
Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner
View More Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)
Consistency in endurance sport isn’t built on occasional great days—it’s built on repeatable training. Learn how to structure your weeks, manage effort, and adapt when needed so you can perform reliably across races, conditions, and seasons without relying on everything going perfectly.
View More Training for Consistency in Endurance Events
Flavoursome and a great way to use up vegetables from the fridge.
View More Chef Ray: Fridge Raid Chicken Sit-Fry with Five-Spice Sauce
12 Weeks to Stronger, More Confident 10km Running
If you’ve been running consistently but want to take your 10km to the next level, it’s time to train with purpose. Build the Stride is a 12-week structured 10km training plan designed to help runners move from consistent completion to strong, confident performance.
Higher intensity efforts within brick sessions can develop your efficiency in transitions. Not only do you need to practice getting changed and staying calm whilst the heart rate is elevated; you also practice running or cycling hard after the transition. This is a perfect session for triathletes and duathletes competing in Olympic or Sprint distance events.
View More Monday’s Brick: Dermott Hayes Speed Brick #4
Christmas doesn’t have to mean losing fitness or starting the New Year behind. Learn how runners, triathletes, and cyclists can train smart through the festive period by prioritising what matters, using short quality sessions, protecting recovery, and staying flexible — so you arrive in January fit, fresh, and motivated.
View More Training Through Christmas: How to Stay Fit Without Missing the Festivities
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the first in the series and over the coming weeks following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
View More Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps A