Saturday Swim Session: Allan Pitman’s Ironman Swim Session #6
Allan Pitman was a legendary Australian Ironman coach — and this classic swim session is a brilliant way to build sustained aerobic pace and swim-specific strength. Using a pull buoy and swim band, you’ll lock into solid, steady work that’s perfect for Ironman triathletes and long-distance open-water swimmers. Choose Option A, B, or C depending on your fitness level, then settle in and build the engine that helps you swim smoother, stronger, and faster on race day.
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Friday Fartlek Run: Jess’ Threshold Taper Run
his Friday Fartlek Run session is a sharp, taper-friendly threshold workout designed to maintain fitness and improve your ability to sustain fast running. Jess’ Threshold Taper Run features 5×3-minute reps at Level IV with short recoveries—ideal for 10km runners, triathletes, and endurance athletes looking to hold intensity during a taper or safely reintroduce speed early in a training build.
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Challenge Wanaka Bike Leg Deep Dive
Challenge Wanaka’s bike leg is deceptively demanding, with rolling terrain and exposed sections that punish overly aggressive pacing. In this article, I break down how to ride smooth and controlled, avoid costly power spikes, and protect your run so you can finish strong — plus a free Wanaka-specific pacing blueprint to guide your race-day strategy.
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Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick C
Coach Ray’s Ironman 70.3 Threshold Brick C is a high-value brick session designed to raise your threshold and make race pace feel more sustainable. With structured Level IV intervals on both the bike and run, this workout builds long-course durability, improves efficiency, and helps you race faster for the same effort.
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Sunday Smart-Trainer Session: Emma Snowsill’s Threshold Bike Intervals C
Your ability to ride at Threshold will have direct influence on how fast your bike leg of any Olympic Distance or Ironman 70.3 triathlon will be. It is also of benefit for anyone racing a Zwift, road or Mountain Bike race. Although you won’t spend the entire event at Threshold, having the ability to sustain your effort at Threshold and recover qwikly from efforts at Threshold will see you in good stead. This session is perfect for road cyclists, mountain bikers or triathlons (from Olympic distance to Ironman 70.3) especially a month or two out from your event.
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Saturday Swim Session: Ruby5 Swim Success Formula – Week 12
Week 12 is the final taper week of the Ruby5 Swim Success Formula, designed to reduce fatigue while keeping your technique sharp and confidence high. These sessions help you arrive at race day feeling fresh, relaxed, and ready to swim your best.
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Friday Fartlek Run: 4x 7min Tempo Runs
This Friday Fartlek Run features 4×7-minute tempo efforts at an intensity just below threshold — controlled, sustainable, and highly effective for building aerobic strength. Ideal for runners and triathletes preparing for half marathons, marathons, and longer events, especially during early build phases or taper periods.
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Challenge Wanaka: A Complete Swim, Bike & Run Pacing Strategy
Pacing is everything at Challenge Wanaka. A controlled swim, disciplined bike, and measured run can make the difference between a strong finish and a fade-out. In this article, I break down a complete swim–bike–run strategy for the Wanaka 70.3, including common pacing mistakes and how to avoid them — plus a free downloadable Challenge Wanaka Pacing Blueprint to guide your race day decisions.
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Tuesday Training Plan: SwimFit 24 – Efficient Training for Time-Crunched Athletes
SwimFit 24 – Efficient Training for Time-Crunched Athletes 🏊♀️🏊♂️
Are you a triathlete or swimmer looking to improve your swim performance without spending countless hours in the pool? SwimFit 24 is a 24-week structured training plan designed to help you swim stronger, faster, and more efficiently – all in just two focused sessions per week.
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Monday’s Brick: Dermott Hayes Speed Brick #6
A demanding brick workout that develops transition efficiency and the ability to sustain race intensity under fatigue — ideal for Sprint and Olympic distance triathletes.
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