Friday Fartlek Run: parkrun Tune Up 20min Tempo
This Friday Fartlek Run features a **20-minute tempo effort** designed to build aerobic strength and pacing control for parkrun and 5km racing. Running at a controlled Level III intensity, this session helps improve endurance, boost confidence, and prepare you to run stronger from start to finish.
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Project 30: 10 Weeks to Your First Sub-30 5K
Struggling to break 30 minutes for 5K? Project 30 is a structured 10-week training plan designed for runners currently between 30 and 32 minutes. Build confidence, improve pacing, and learn how to hold your effort when it counts—so you can finally run your first sub-30 parkrun or 5K.
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What It Takes to Finish Your First 70.3
A real-world look at what it takes to finish your first Ironman 70.3. This debrief explores pacing, fuelling, mindset, and race-day challenges, highlighting the lessons learned from stepping up to the distance and finding a way to the finish line when things don’t go perfectly.
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Monday’s Brick: FLJUGA Double Brick Threshold
This FLJUGA Double Brick Threshold session combines short, controlled threshold efforts on both bike and run to build precision and composure. With slightly reduced recovery on the run, it challenges your ability to reset and repeat under pressure. A focused session that sharpens transitions, pacing control, and race-ready intensity across both disciplines.
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Race Ready Again: The Art of Recovering Between Back-to-Back Events
There’s a very specific feeling that shows up a day or two after a big race. Your legs are sore—but not as bad as you…
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What a First Half Ironman Really Looks Like When You’re Balancing Real Life
A real-world look at a first half ironman from an athlete balancing training with work and family life. This debrief explores pacing, fueling, mindset, and the lessons learned from getting to the finish line when things don’t go perfectly.
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Sunday Smart-Trainer Session: Climb On [Lite]
Climb On [Lite] is a smart-trainer session designed to simulate rolling climbs with changing gradients. By alternating between steady efforts and over-under intensity, this workout builds strength, control, and endurance. Ideal for cyclists and triathletes, it develops the ability to stay smooth and efficient as effort rises and falls on the bike.
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Saturday Swim Session: Endurance Benchmark
The Endurance Benchmark session is a simple but powerful way to assess your swim fitness. A continuous time trial challenges your pacing, endurance, and mental focus. It’s an ideal session for swimmers and triathletes wanting to track progress, build confidence, and improve their ability to sustain effort over longer distances.
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Friday Fartlek Run: 4x 10min Tempo Runs
This Friday Fartlek Run features **4×10-minute tempo intervals** designed to build aerobic strength and pacing discipline. Running at Level III with short recoveries, this session is ideal for runners and triathletes preparing for half marathons, marathons, and longer events, helping develop strong, sustainable race pace.
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Monday Brick: Rouvy Indoor Brick
This Rouvy Indoor Brick combines structured bike intervals with a progressive run that builds intensity step by step. Starting controlled and finishing strong, the session develops pacing accuracy, threshold strength, and confidence in race effort. Ideal for athletes wanting precise, distraction-free training that transfers directly to consistent triathlon performance.
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