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.
View More Tuesday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16 week Plan)
Packed full of flavour, colour this healthy meal provides fuel for your training and protein for your recovery.
View More Chef Ray – Crispy Chicken with Beetroot, Bulghur Wheat and Herb Salad
Com Games Gold medalist & Olympic Bronze medalist, Cameron McEvoy has swum some tough sets during his career, over the next few weeks I’m going expose you to a number of his toughest training sets (and variations for mere mortals).
View More Saturday Swim Session: Cameron McEvoy – The Hardest Sets Ever #2
Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes especially those running events between 10km & marathon.
View More Friday Fartlek Run: Ironman Speed Session #3
The ability to put surges into your 70.3 pace and to recover from them, is beneficial for all athletes to put in a surge and break up the front pack to lifting your intensity on a short hill climb. This workout covers a range of intensities and is great for 70.3 triathletes, road cyclists and XC mountain bikers.
View More Wednesday Windtrainer Workout: Josh Amberger’s 70.3 Knockout Punch Session
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 FASTER.
This cookies are a great snack during or after training, they are easy to prepare but make sure you have enough lead time.
View More Chef Ray – Cinnamon Ginger Cookies with Lemon Glaze
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 top end speed.
View More Saturday Swim Session: Gale Bernhardt’s Endurance 3 Workout
Speedwork is an important skill set for all runners, it can provide improvements in your VO2 Max and enhance your threshold running ability. This is a great session for all runners and triathletes especially those running events between 10km & marathon.
View More Friday Fartlek Run: Ironman Speed Session #2
This session comes with a warning …… not to do it too often. Only a few times a year, once in the final couple of weeks as you build up to a key event. It covers a range of intensities and is great for 70.3 triathletes, road cyclists and XC mountain bikers.
View More Wednesday Windtrainer Workout: Neal Henderson’s “Ladder of Death”