Sunday Smart-Trainer Session: Beep! Beep! Beep!
This is a short, sweet session that although lacking in some physiological considerations packs a lot of punch into the 30-minutes. It will build strength and power, with the limited time available. It is a great session regardless of your goals, but especially if you have limited time to train.
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Saturday Swim Session: Threshold Flow Builder
Build threshold fitness with this controlled swim session designed to improve sustainable speed, pacing, and stroke efficiency. Learn to hold strong, consistent efforts while maintaining excellent technique under fatigue. Ideal for triathletes and swimmers wanting greater endurance, smoother rhythm, and faster performances in both training and racing.
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Friday Fartlek Run: 35min Tempo Run
This Friday Fartlek Run features a **35-minute tempo effort** designed to build aerobic strength and sustained pace control. Running at Level III, this continuous session is ideal for runners and triathletes preparing for 10km, half marathon, marathon, and longer events, helping develop endurance and race-day confidence.
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Christchurch Half Marathon Debrief: Tayla’s Second Step Forward
Tayla’s Christchurch Half Marathon was more than a race result. As her second half marathon ever, it marked another step forward in confidence, pacing, and experience. This debrief explores why early races matter so much, and how each event helps build stronger, smarter, more resilient runners over time.
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He Started Too Fast… 3 Half Marathon Mistakes That Cost Time (And How to Avoid Them)
Started too fast, missed race nutrition, and battled late. Jason’s Christchurch Half Marathon debrief reveals three common mistakes that cost runners time. Learn how smarter pacing, better fueling, and stronger race-day mindset can help you run a faster half marathon and unlock your next personal best performance.
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Jess Bray’s Christchurch Half Marathon Debrief: What a Championship Win Really Looked Like
Jess Bray claimed her second straight New Zealand Under-20 Female Half Marathon title in Christchurch. This race debrief looks beyond the result, analysing pacing, late-race fatigue, courage, and the key lessons from a championship-winning performance that reveals both current strength and exciting future potential ahead.
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The Art of Pacing: How to Race Smarter From 5K to Ironman to Ultra
Fitness alone does not guarantee your best race. Smart pacing is often the difference between fading badly and finishing strong. Learn how to pace correctly from 5K to Ironman to ultra, avoid common mistakes, and turn your training into better race-day performances with practical strategies that actually work.
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Sunday Smart-Trainer Session: Gareth’s VO2 Max Intervals
Gareth’s VO₂ Max Intervals is a smart-trainer session designed to push your top-end power and repeatability. With progressive ramp efforts leading into multiple VO₂ max blocks, this workout challenges your ability to go deep, recover, and go again—ideal for cyclists and triathletes looking to build high-intensity fitness and race-ready strength on the bike.
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Saturday Swim Session: Pressure 50s Session
Build sustainable swim speed with this high-pressure 50m interval session. Short recoveries challenge your threshold fitness, pacing, and stroke efficiency while teaching you to maintain strong technique under fatigue. Perfect for triathletes and swimmers wanting greater speed, endurance, and confidence when racing or training hard.
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Friday Fartlek Run: 3x 3min VO2 Max Run
This Friday Fartlek Run features **3×3-minute VO₂ max intervals** designed to build speed and aerobic power. Running at Level V with short recoveries, this session is ideal for 5km and 10km runners, as well as triathletes, looking to improve high-intensity performance and overall running efficiency.
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