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: 20/15/10min Tempo Runs
The mix of spice with the sweatness of the pineapple gives this an Asian tropical flair.
View More Chef Ray: Vegan Pineapple Fried Rice with Kimchi
Threshold intensity is race pace for shorter events. This session is fantastic for building fast biking and running off the bike in preparation for a sprint or Olympic distance triathlon.
View More Monday’s Brick: Dr Yelling’s Race Replication Brick B
A 50-minute workout aimed at increasing your FTP (Functional Threshold Power). Dedication and effort are key. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).
View More Sunday Smart-Trainer Session: FTP Boost Dominator Shortened from Tyler
In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. Within this session there is some variety of paced efforts – including some max sprints to start the main sets off, before some sustained longer efforts and then finishing with some sprints with less rest. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Mixing Up The Intensity
Exposing your body to your Threshold running pace will develop efficiencies whilst running at this intensity. This session is a great workout to start that exposure, early in the season or as a taper session in the final week prior to an event.
View More Friday Fartlek Run: Simon Lessing’s Run Intervals C
This was a fantastic topping for the pattie in my bruger the other night. Delicious and gave the meat a qwik punch.
View More Chef Ray: Green Goddess Tahini Sauce (and Dressing)
🌸 8 Weeks to Spring Challenge – The Get Your Butt Into Gear Training Programme (3hr) 🚴♀️🏃♀️🧭
Winter’s done. The Spring Challenge is calling. And yes – it’s time to get your butt into gear 💪
If you’ve signed up for the 3-hour Spring Challenge Adventure Race on 20th September 2025, but your winter training has been… well, non-existent, then this is the plan for you.Designed specifically for women who want to feel confident, strong, and ready come race day – this 8-week programme kicks off on Monday 28th July and gives you the structure, support, and motivation to get adventure-ready.
The off-season is a good time to work on and develop your fitness, in particular your strength. This session combines both intensity and strength with exposure to Threshold intensity for both running and cycling. Although this session was developed for Olympic distance triathletes, it is a great session for any triathlete, including Ironman and Ironman 70.3 athletes (if it is in the early stages of your build up).
View More Monday’s Brick: Muscular Strength Brick Session by Tyler
Are you training for your first triathlon or running event and wondering how to avoid rookie mistakes on race day? In this presentation, Coach Ray breaks down everything beginner and recreational athletes need to know to feel confident, calm, and prepared — from pacing and hydration strategies to managing pre-race nerves.
View More Coach Ray’s Chat: EP 020 Beginner Race Day Strategy: Pacing, Hydration & Staying Calm for Your First Race