Run Session

Friday Fartlek Run: Gerschler Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

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Cycling

Wednesday Windtrainer Workout: Quad Crusher IV

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

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Coach Ray’s Sufferings – 5 Weeks in and 4.4kg of FAT Lost

I’m pleased with how this week has gone. Five weeks after starting my health improvement and weight loss focus I’ve lost 4.4kg of fat. I’m…

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Tri Swim Coach

Saturday Swim Session – 200/150/100

This session builds your fitness and sustained swimming speed. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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Run Session

Friday Fartlek Run: Åstrand Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

View More Friday Fartlek Run: Åstrand Fartlek
Cycling Session

Wednesday Windtrainer Workout: Quad Crusher III

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

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Coach Ray’s Suffering – 4.7kg’s Lost in 4 Weeks

Well this week was a mixed bag, not overly bad, but poorly planned. My training was ad-hoc and so was my nutrition.  Consequently my results…

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