Saturday Swim Session: ORCA New Zealand’s Intense Swim Workout
Exposing your body to a range of intensities and training tools (such as pull buoy, fins etc…) can assist your both your swimming speed and stamina. This workout is great for triathletes with variations basaed on your capabilities and event you are targeting.
View More Saturday Swim Session: ORCA New Zealand’s Intense Swim Workout
Friday Fartlek Run: 3x 6min Threshold Runs
Spending time running at or near your threshold pace will develop your ability to sustain a fast past and also build your tolerance to lactic acid. This session is great for all runners and triathletes. 10km runners will benefit from this session style as it simulates race effort. Longer distance runners even including ultra-runners will also benefit as your effort will build to this intensity on long sustained climbs.
View More Friday Fartlek Run: 3x 6min Threshold Runs
Thursday Training Plan: Faster Cyclist 6-Week Challenge (3 rides per week) for cyclists comfortable riding 3hours +
🚴♂️ Unlock Your Potential: A 6-Week Journey to Superior Cycling Performance 🚴♀️
Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you towards excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.
Chef Ray: Sizzling Beef with Thai Spices
Fresh and tasty, this meal went down very qwikly.
View More Chef Ray: Sizzling Beef with Thai Spices
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