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…
View More Friday Fartlek Run – 4x 3min Hill Reps
This is a delicious recipe that I made last night for my partner and I. Unfortunately, in my rush to dish it up when she…
View More Chef Ray: Quinoa Bowl with Grilled Chicken, Black Beans and Avocado
Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time. use this workout to boost your speed…
View More Wednesday Windtrainer Workout: 3x 12 minute Threshold Intervals
Similar to last week’s session of 400m reps, this week’s session is broken into sets of 4x 100m. This will help develop your stamina and…
View More Saturday Swim Session: 4x 100m
This is a hard VO2 Max workout that develops your ability to sustain your top-end race speed and enhances your ability to suffer. It is similar…
View More Friday Fartlek Run – Alternating VO2 400s
Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due…
View More Wednesday Windtrainer Workout: 4x 6x 1min SMSP Intervals
Swimming repetitions of 400m repeatedly will develop your stamina and ability to sustain a faster pace. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
View More Saturday Swim Session: 400’s
This is a hard threshold workout that develops your ability to sustain your threshold pace and enhance your ability to suffer. Perfect for all runners, as…
View More Friday Fartlek Run – Alternating Threshold 400s
Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due…
View More Wednesday Windtrainer Workout: 3x 4x 2min SMSP Intervals
Utilising the other strokes in your swimming sessions allows you to develop the feel for the water more effectively enhancing your freestyle swim technique as…
View More Saturday Swim Session: 50m IM