Tuesday Training Plan: Swim Fitness Builder 1 (3x swims per week)
🌊 Dive Into Your Fitness Journey with Swim Fitness Builder 1! 🌊
Are you ready to make a splash back into the world of swimming? Introducing our exclusive eight-week program designed especially for you! Meet Swim Fitness Builder 1 – your ultimate guide to reclaiming your strength, confidence, and love for the water.
View More Tuesday Training Plan: Swim Fitness Builder 1 (3x swims per week)
Monday’s with Jessica [Ep 52] – 5km Personal Best
This week I hit a milestone that I was hoping to reach but wasn’t expecting to this quickly due to the changes I’ve had through my training and bulk of it.
View More Monday’s with Jessica [Ep 52] – 5km Personal Best
Monday Brick: Tony Zamora’s Run-Focused Time-Challenged VO2 Max Brick A
A brick session is a great way to develop your body for transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is under an hour in duration.
View More Monday Brick: Tony Zamora’s Run-Focused Time-Challenged VO2 Max Brick A
Sunday Smart-Trainer Session: Martin Gibala Intervals XI
Doing repeated short bouts of exercise at very high intensity develops some physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session: Martin Gibala Intervals XI
Saturday Swim Session: Success with Stamina
Stamina and Endurance are essential for a number of reasons. If you are a triathlete or open-water swimmer these traits are useful for the duration of your event. But more so if you are a Master’s Swimmer targeting a shorter pool-based event they provide the base fitness on which to build your speed as part of a periodised swimming plan. This session is great for master’s swimmers.
View More Saturday Swim Session: Success with Stamina
Friday Fartlek Run: Lance Watson’s Xterra Hill Set C
Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.
View More Friday Fartlek Run: Lance Watson’s Xterra Hill Set C
Thursday Training Plan: 4-Week Running Speed Boost (Reusable and start any week)
4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.
Designed for Runners of ALL abilities who want to run 5km qwiker, the primary goal of this training plan is to make you FASTER.
Chef Ray: Warm Chicken, Pumpkin & Feta Salad with Hummas
Quality carbs from the pumpkin provides fuel for your workouts, and the protein from the chicken assists with the recovery.
View More Chef Ray: Warm Chicken, Pumpkin & Feta Salad with Hummas
Tuesday Training Plan: Injured Runner 4-Week Training Plan (3x/week)
Are you sidelined by an injury but still eager to stay in peak running shape? Introducing our specialised 4-week training plan designed specifically for injured runners. Led by Coach Ray, a seasoned expert in the field with over two decades of professional coaching experience, this program is tailored to help recreational athletes maintain their aerobic fitness levels while recovering from injury.
View More Tuesday Training Plan: Injured Runner 4-Week Training Plan (3x/week)
Monday’s with Jessica [Ep 51] – School Swimming Sports
This week my training has continued to increase again as it has been for the past few weeks. I’m starting to feel more like myself through my consistent training and levels hit in zone. This week I had my school swimming sports, this year was the first year I went into it with a mindset that wasn’t all about winning and trying to break records, meaning that if I didn’t hit those expectations I wouldn’t be down on myself.
View More Monday’s with Jessica [Ep 51] – School Swimming Sports