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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Sunday Smart-Trainer Session: Dave Scott’s HIIT for the Holiday’s Minus
Dave Scott’s HIIT for the Holidays Minus is a dynamic smart-trainer session that challenges cadence control, power, and focus. With constant changes in intensity and position, this workout builds strength, speed, and resilience on the bike—ideal for cyclists and triathletes looking to improve coordination, efficiency, and race-ready fitness in a single session.
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Saturday Swim Session: Pull Strength Builder
Build your swim-specific strength with this Pull Strength Builder session. Using a pull buoy through the main set, this workout helps improve upper-body endurance, freestyle efficiency, and sustained form in the water. It’s a practical session for swimmers and triathletes wanting to become stronger, smoother, and more controlled.
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Friday Fartlek Run: 5x 2min VO2 Max Runs
This Friday Fartlek Run features **5×2-minute VO₂ max intervals** designed to sharpen 5km speed and build aerobic power. Ideal for parkrunners wanting a simple, effective tune-up session, this workout helps improve running efficiency, lift top-end fitness, and boost confidence heading into your next hard parkrun effort.
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How to Warm Up for Any Event
Warm-ups are one of the most overlooked tools in endurance sport. In this article, I explain why they matter, what they do to your body, and how to adapt your warm-up for running, triathlon, cycling, mountain biking, and longer events so you can start better and perform more smoothly.
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Monday’s Brick: FLJUGA Foundation Brick
This FLJUGA Foundation Brick builds the basics of effective bike-to-run transitions. After a progressive ride moving from Level II to Level III, the session challenges you to settle quickly into a steady run rhythm. Simple in structure but highly effective, it develops pacing control, transition confidence, and durable triathlon race-day rhythm.
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Sunday Smart-Trainer Session: 5 Minutes Alone Plus One
Although a RAMP test is a tool utilised to assess your cycling fitness whilst preparing for some other cycling related goal. I’ve found recently that a number of cyclist’s goals are purely related to improving their measure of performance. What is the best way to train for a RAMP test? With a RAMP test of course…….. but we can be smarter and put the focus on deferent components of fitness. This workout whilst not being a RAMP test, has a number of key features of a RAMP test and puts the focus on improving VO2 Max with the intense five minute effort at the end. This workout will benefit all cyclists and triathletes – especially road cyclists, short course triathletes and mountain bikers. But I will also benefit athletes targeting longer events and is suitable to use in the off-season to develop general fitness.
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Saturday Swim Session: Progressive 100s Session
The Progressive 100s Session builds pacing awareness and controlled speed in the water. By gradually increasing effort across each set of 100m repeats, you learn how to swim faster without losing rhythm or technique. A great session for triathletes and open-water swimmers wanting stronger, more sustainable swim performance.
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