Velocity Workouts
Tuesday Training Plan – Swim Fitness Improver Base Training Plan (12 Week BEGINNER Plan – 1.5-2km sessions) 2x/wk – Reusable
Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
I am calling all beginner swimmers aiming to unlock their full potential!
This Base Training Plan will build you through the initial 12 weeks of your training plan. Building your fitness in preparation for adding further speedwork in the future.
Monday’s with Jessica [Ep 36] – Feeling Energised
I’ve got one more week until my next race, my training up to this point has been going well and my confidence in my running has improved immensely.
View More Monday’s with Jessica [Ep 36] – Feeling Energised
Monday Brick: Lance Watson’s Half-Ironman Brick B
A common error for Ironman 70.3 athletes is to race at a higher intensity than what they have trained at. This workout addresses that in a race simulation type session that then leads into a race pace run.
View More Monday Brick: Lance Watson’s Half-Ironman Brick B
Sunday Smart-Trainer Session – Martin Gibala Intervals II
Doing repeated short bouts of exercise at very high intensity develops a number of 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 II
Saturday Swim Session – Longer Sets Provide Benefits
Stamina and Endurance are essential for a number of reasons. If you are a triathlete or open-water swimmer this is useful for the duration of your event. But more so if you are a Master’s Swimmer targeting a shorter pool-based event that provides 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 – Longer Sets Provide Benefits
Friday Fartlek Run – Goater’s Hill Sequence E
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 – Goater’s Hill Sequence E
Thursday Training Plan – 11-week Half IM to IM Bridging Programme (Intermediate Plan) Sat Race, Start any Monday
When you cross the finish line of your IM, you will have accomplished something very special. You will have completed a half-IM stepped up and completed a full-distance race.
Designed for Intermediate triathletes who are looking to complete a full IM after a half, the primary goal of this training plan is to continue to IMPROVE your fitness from where you were at for the half.
Chef Ray – Vege-Packed Spaghetti Bolognese
This meal is packed full of veggies and goodness, it has so much flavour and quality carbs for fuelling your exercise. If you have children who aren’t fans of vegetables, this meal hits them nicely in the sauce it’s unlikely they will even notice that they are there.
View More Chef Ray – Vege-Packed Spaghetti Bolognese
Tuesday Training Plan: 6-Week Return To Running Training Plan
Designed for runners who haven’t run for a while and want 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.
View More Tuesday Training Plan: 6-Week Return To Running Training Plan