Friday Fartlek Run: Kiwi Running Show’s 1 Mile, 400 Split
This is a great session that targets multiple energy systems with reps of a mile distance interspace with 400m reps at a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially atheltes with events between 5 and 10km in distance.
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WATCH: Make BIG Gains with Your FTP, by Training SMART
In this FREE webinar I will take you through the sessions and development required to improve your FTP Qwikly and Simply.
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Wednesday Windtrainer Workout: Zwift Academy Tri 2020 VO2max Short Intervals
Developing your VO2max is a key physiological variable that will determine your capability to perform well in aerobic orientated events. Boosting your VO2max will pay dividends to all cyclists, particularly road cyclists and mountain bikers, but also short course triathletes.
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Friday Fartlek Run: 3-2-1 Hill Reps
Hill reps are a great way to develop specific running strength and enhance your VO2 max and your anaerobic energy system. This is a great session to develop strength for all runners and triathletes upto and longer than marathon distance.
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Wednesday Windtrainer Workout: Zwift Academy Tri 2020 Aerobic Threshold Development
Riding at a sustained pace below your Threshold is referred to as Tempo training. This session builds 36 minutes of riding at your Tempo intensity into it. This is great for triathletes, especially long course athletes, but also road cyclists and mountain bikers who intend to ride solo to victory.
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Chef Ray – Bean Bruschetta
BOOM 💥 this hit the spot for lunch. Qwik and easy to prepare and tasted great to boot.
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Science on Sunday: Personal Best Times in an Olympic Distance Triathlon and a Marathon Predict an Ironman Race Time for Recreational Female Triathletes
When an athlete hasn’t done an Ironman event previously what time do you think they can do? Tough questions because they have never done the event before (often they haven’t done something similar) and are stepping into the great unknown. Rüst et al has attempted to answer this for female athletes (who make the bulk of Qwik Kiwi athletes).
View More Science on Sunday: Personal Best Times in an Olympic Distance Triathlon and a Marathon Predict an Ironman Race Time for Recreational Female Triathletes
Saturday Swim Session: Emma-Kate Lidbury’s Baseline Swim
This baseline session is a good solid session to develop more than just fitness. It is a good benchmark that can be repeated every four to six weeks to measure performance improvement. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
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Friday Fartlek Run: 3/2/1 Miles Threshold
Spending time running at Threshold intensity will build your ability to hold a fast pace and tolerate lactic acid. This session gets easier as you work your way through it. It involves running six miles at threshold intensity and is great for improving your performance over 10km to half marathon distance and longer.
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Tuesday Training Plan: 28 Day Faster Cycling Training Plan
2021 is the year to improve your FTP. I’ve got a great plan for you to enhance your FTP over just 28 days. Guaranteed.
This programme is designed for cyclists of all abilities that want to improve their FTP.