Swimming 50m reps with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within one workout with a mixture of rest and you can develop speed, endurance, and speed endurance. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
View More Saturday Swim Session: 50m Sprints for Speed
This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhances your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.
View More Friday Fartlek Run: 6x 4min Hill Rep Runs
This is a great VO2 Max workout that will boost your top-end speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
View More Wednesday Windtrainer Workout: 15x 90sec VO2 Max Intervals
Marcus Hull has been training with me on and off since 2004. Targeting cycling events such as Graperide and the Lake Taupo Cycle Challenge. I…
View More Marcus gets Graperide success
The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?
View More How to Get More From Your Long Run
These were surprisingly easy to make. Healthy and delicious, great for school and work lunches. Although I’m not a qualified chef I do like to…
View More Chef Ray – Apricot Bliss Balls
150m is a great distance that can be used to develop sustainable speed. You need to hold your speed for longer than 100m reps and…
View More Saturday Swim Session: Become A Qwikker Swimmer with 150m Reps
This is a hard VO2 Max workout that develops your ability to push the pace at the top end. This training session is perfect for all runners, as…
View More Friday Fartlek Run: 3x 1,200m – 3x 800m
This is a great VO2 Max workout that will boost your top-end speed and endurance. This is great for all cyclists including mountain bikers and…
View More Wednesday Windtrainer Workout: 10x 90 VO2 Max Intervals
The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?
This workout is really great for 5 and 10km runners as well as sprint and Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run A that I wrote about two weeks ago. I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet go back and check it out.
View More Getting MORE Out of Your Long Run