Running at maximum intensity for about an hour will be done at or just below your threshold pace. When an event is longer than this your race pace will be further below threshold at Tempo pace. The best way to prepare the body to handle this intensity is to spend time running at it. This workout is great to include early in your build-up to expose the body to a slightly higher intensity.
View More Friday Fartlek Run: Gareth’s Reverse Tempo Run C
Qwik and simple. It’ll compliment any fresh salad.
View More Chef Ray: Quick Vinaigrette
Ironman 70.3 Swim Success: Unlock Your Potential — Swim with Confidence
Are you ready to take on the swim leg of your Ironman 70.3 with strength and confidence? Whether you’re aiming for a personal best or looking to conquer the distance for the first time, our 8-week Ironman 70.3 Swim Success training plan is designed to unlock your potential in the water. ✨…✨
My trip is underway, with the first of four days of travel done I have officially moved out of home, finished my job, and started Uni in less than one week. The changes are daunting but they are now bound to occur, I have organised and planned this week for months leading up to it, hoping that all sails smoothly.
View More Monday’s with Jessica [Ep 81]: Moving to Dunedin
Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout is perfect to build your off season fitness for sprint and Olympic Distance Triathlons, as well as Ironman 70.3 events.
View More Monday’s Brick: Gale Bernhardt’s Old School Tempo Brick
This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes (Olympic & Ironman 70.3 distance primarily), road cyclists, and mountain bikers alike.
View More Sunday Smart-Trainer Session: Mathew Riccatello’s Over Unders Minus
The opening leg of an Ironman 70.3 is an important part of the event. If you swim well you can set yourself up for a good bike and run. Being able to swim efficiently and smoothly will enable you to stay fresh and get onto the bike in a good position. This series of workouts will set you up for success.
View More Saturday Swim Session: Ironman 70.3 Swim Success – Week 1
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon.A It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.
View More Friday Fartlek Run: Garmin Recommended Tempo Run #3
Sprint Tri Supremacy
Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks!
Are you ready to push your limits and achieve your best-ever sprint triathlon results? With Sprint Tri Supremacy, you’ll follow a comprehensive 20-week training plan designed for intermediate athletes looking to elevate their performance across swimming, cycling, and running.
This program isn’t just a training plan—it’s a complete coaching experience with expert guidance and all the tools you need to succeed.
Fresh and easy to make, would have complimented last weeks Falafel salad nicely.
View More Chef Ray: Tzatziki