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. 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 runners and triathletes running events up to full marathons and further.
View More Friday Fartlek Run: Phil Mosley’s Tempo Run A
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View More Thursday Training Plan: Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week
So flavoursome and a great way to use up cauliflower from our garden and not let it go to waste.
View More Chef Ray: Cauliflower Pizza Base
Train smart and break 90 minutes with Project 1:30 – a 20-week structured half marathon plan with coaching support, community, and proven results.
View More Tuesday Training Plan: Project 1:30 – Your Roadmap to a Sub-1:30 Hour Half Marathon (20 week training plan)
From stress to rest is what I put this last week into being. Coming into this week I had just raced in Christchurch on the Sunday and woke up early the next Monday to start my road trip home to Dunedin to make my 11am class, safe to say by the end of the trip my bum was more than sore and I was ready for the walk into class, but not the sitting obviously.
View More Monday’s with Jessica [Ep 94]: From Stress to Rest
Spending time at race pace or intensity is essential to success on race day. This brick session helps you dial in your race pace ready to perform. This session is perfect for Ironman 70.3 athletes but can also be of benefit for Ironman athletes.
View More Monday’s Brick: Lance Watson’s Ironman 70.3 Brick B
Learn how Heart Rate Variability (HRV) helps triathletes train smarter, recover faster, and boost performance. Discover Coach Ray’s expert tips and tools.
View More Coach Ray’s Chats: Ep 16 Heart Rate Variability (HRV) Your Secret Weapon for Recovery and Performance
Preparing your body for the intensity that will be replicated and sustained during an event is an essential part of training. This session is great for triathletes, and road cyclists. It can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.
View More Sunday Smart-Trainer Session: Easy Tempo -4
Building your ability to sustain your endurance in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a solid pace. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Tour de Cure Session 4
Testing yourself with a session that provides minimal rest is a great way to put yourself under pressure. This session is designed to teach your body to run fast when tired and is great for 5km runners and sprint distance triathletes.
View More Friday Fartlek Run: Steve Trew’s Speed Under Pressure Plus