Flavoursome and packed with healthy energy. Take these with you on a long ride, or pack them in the kids school lunches.
View More Chef Ray: Carrot Cake Bliss Balls
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 typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. 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 triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #4
A 60-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 Plus from Tyler
This session provides a range of training stimuli for the body, through the use of equipment like Pull Buoy and Paddles, as well as a range of intensities. This intensity is modulated through having plenty of rest within the workout. This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: Mixed Intensity
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: 15/10/5min Tempo Runs
🚴♀️🚴♂️ Peak Performance: Alpe du Zwift Training Plan 🚀
💪 Want to ride Alpe du Zwift in faster? Currently riding Alpe du Zwift in 60-90 minutes? Struggling to pace yourself or fading before the summit? This 10-week structured training plan is designed for recreational cyclists looking to boost their FTP, endurance, and climbing strength—so you can tackle Alpe du Zwift faster and stronger than ever before!
Hearty and delicious. Packed full of quality protein these can be prepared ahead of time for reheating for dinner.
View More Chef Ray: Rich Beef, Tomato and Thyme Filo Pies
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: Strength Focused Brick Session by Tyler
Spending time at a variety of intensities will build your tolerance to lactic acid and also prepare you for surges in effort and the variety in intensity that naturally comes within events whether due to tactics of your competitors or the variation in terrain. This session is great for all cyclists, triathletes and mountain bikers to build strength and climbing ability (especially those with limited time to train).
View More Sunday Smart-Trainer Session: Emily’s Short Mix Extended
The ability to swim fast and repeat it consistently is important for triathletes and open-water swimmers. This session builds your top end speed with a moderate Rest Interval (RI). This session is great for open-water swimmers and triathletes of all distances.
View More Saturday Swim Session: 100’s for Speed