Run Session

Friday Fartlek Run – VO2 Max Intervals to Improve Your Speed

This is a hard VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a beneficial workout…

View More Friday Fartlek Run – VO2 Max Intervals to Improve Your Speed
Windtrainer Session

Wednesday Windtrainer Workout: Sprint Tri Threshold Session 2

This session is designed to enhance your ability to maintain a steady state at the threshold for the 20km bike leg. Although this session is designed specifically for Sprint Triathletes, any cyclist competing in an event that will take 30-45min of riding such as road cyclists and mountain bikers can benefit.

View More Wednesday Windtrainer Workout: Sprint Tri Threshold Session 2

Saturday Swim Session: Kick, Pull & Swim, What Duncan Laing Taught Me

Duncan Laing is arguably New Zealand’s most successful swim coach. I had the privilege of swimming under him in the mid-’90s, as part of his…

View More Saturday Swim Session: Kick, Pull & Swim, What Duncan Laing Taught Me

Friday Fartlek Run: 12x 100m Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a perfect recovery run.

View More Friday Fartlek Run: 12x 100m Stride Outs

Wednesday Windtrainer Workout: Vegan Cyclist’s 40×20 Workout

This session is designed to enhance the repeatability of your top-end sprinting ability. This session will be of great benefit for road cyclists especially those who race criteriums or need to chase down breaks or deal with large surges such as mountain biking or draft-legal triathlons.

View More Wednesday Windtrainer Workout: Vegan Cyclist’s 40×20 Workout

Build Your Efficiency By Adding Speedwork To Your Long Run

This workout is really great for 5 & 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 F that I wrote about last week. 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 Build Your Efficiency By Adding Speedwork To Your Long Run
Tri Swim Coach

Saturday Swim Session: 100’s for Sustained Speed With Less Rest

100s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks, we will use these sessions…

View More Saturday Swim Session: 100’s for Sustained Speed With Less Rest