Cycling Session

Wednesday Windtrainer Workout – Endurance Project’s Favourite Zwift Workout

Sweet Spot is an intensity that is just below your Functional Threshold Power (FTP). This workout is targeted at Ironman 70.3 race pace, i.e. what you can sustain for the 90km/56miles and then still get off and run. At this intensity you get the physiological benefits without the level of the fatigue of higher intensity sessions. This session is great for all cyclists including triathletes and mountain bikers.

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Swim Training Program

Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for swimmers who are beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as you prepare to COMPLETE YOUR event in 16 weeks time.

View More Tuesday Training Plan – Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan – Start Any Monday)
Post-COVID

Science on Sunday: Exercise and Sports After COVID-19—Guidance from a Clinical Perspective

Putting together a plan to return to sport post-COVID can be a challenging experience, especially with the desire to avoid “long COVID”.

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Run Session

Saturday Swim Session: Gale Bernhardt’s Endurance 8 Workout

Endurance is a critical component of fitness for triathletes and long distance open water swimmers. The reps within this session replicate changes of pace within an open water swim race or triathlon. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

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Run Session

Friday Fartlek Run – Peter Elliott’s Killer Session #1

Peter Elliott liked to run this session four times during the winter to test himself and see how his fitness was developing. He reported that a sponsor once came to the track to observe this session and at the end of it whilst Peter was sprawled on the track with lactic acid in his blood stream, the sponsor tried calling an ambulance for him!!!! Peter had a 1,500m PB of 3:32.69, 1 mile of 3:49.20 and 800m of 1:42.97. He won silver in the 1,500m at the 1988 Seoul Olympics and gold at the 1990 Auckland Commonwealth Games in the 1,500m. This session is great for runners up to 5km, as well as triathletes.

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Triathlon Coach

Thursday Training Plan – Multisport Strength Training Plan (BEGINNER/INTERMEDIATE 12 week Plan – Start Any Monday)

Want to get fitter and stronger for your swimming, cycling, running, and/or kayaking. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for multisport athletes who are beginner/intermediate level of experience with strength and conditioning who are looking to develop their strength as you prepare to COMPLETE YOUR event in 12 weeks’ time.

View More Thursday Training Plan – Multisport Strength Training Plan (BEGINNER/INTERMEDIATE 12 week Plan – Start Any Monday)
Running TP

Tuesday Training Plan – 6 Week Return To Running Training Plan

Designed for runners who haven’t run for a while and are wanting to get back their running fitness. Maybe you’ve taken time out from the sport to start a family or focus on a career or study, whatever the reason this programme will build your fitness back progressively to build your fitness into a position to commence structured training for another event.

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Swim Session

Saturday Swim Session: Janet Evans’ Actual Step-Up Session

Swimming at an aerobic pace and then at a higher intensity trains and prepares the body to swim faster towards the end of a race. These sessions seek inspiration from a workout that was reportedly conducted by Janet Evans, who won multiple Olympic swimming medals. This is a great session for triathletes and open water swimmers to do to build their sustained speed.

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Spring Challenge Training

20 week Spring Challenge: North Island Training Plan starts 13-June-22

When you cross the finish line of the Te Anau Spring Challenge or Hawkes Bay Spring Challenge, you and your teammates have accomplished something very special.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from being involved in adventure racing for many years, and completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes & adventure racers.

View More 20 week Spring Challenge: North Island Training Plan starts 13-June-22
Fartlek Workout

Friday Fartlek Run – 3 sets 5x 30-20-10

This workout came from some research published in the Journal of Applied Physiology. The research showed that experienced runners improved their 5km time by 4% over 7 weeks. This session is great for runners from 5km to 10km, especially triathletes.

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