Swim Sessions

Saturday Swim Session: Drills Make The Swimming World Go Round (Especially Your Arms)

The greater your efficiency in the water, the faster you can swim for less effort. Including swimming drills into your training regularly will enhance your technique and form. It is great for master’s swimmers as well as open water swimmers and triathletes.

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Fartlek Session

Friday Fartlek Run – Runner’s World 5km Threshold Miles

Spending time running at the threshold and above develops your ability to clear lactic acid qwikly. It also provides a good hard training stimulus in the final couple of weeks prior to a major race. This is a perfect session for runners and triathletes competing in 5km events.

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Maintain Motivation Over Winter

Coach Ray’s Chat [Ep 03] – Maintaining Motivation Over Winter

How to maintain your motivation over winter. A series of tips so you can optimise your training and come into spring fitter and faster than previous sessions.

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Healthy Recipe

Chef Ray – Cheesy Beef and Carrot Stack

Filling and flavoursome, this meal provides protein from the mince and plenty of vitamins and minerals from the kumara and carrots—a great way to fuel future training.

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Jessica Bray

Monday’s with Jessica [Ep 26] – Consistency is the Key

It’s been 2 weeks back into consistent training and I can already feel myself getting back into a routine. My body is feeling much better…

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Brick Session

Monday Brick: Jason Lentzke’s Sprint/Olympic Brick

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session comes from Jason Lentzke and is great for Sprint & Olympic distance triathletes.

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Cycling Session

Sunday Smart-Trainer Session: Spanish Needle

Workouts that provide high training stress on your body provide a lot of fitness improvements. This workout provides repeated efforts close to or above your VO2max and is perfect for short-course triathletes, road cyclists, and mountain bikers.

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Swim Session

Saturday Swim Session – 100/50 Test

Assessing your performance regularly during your training gives you an indication of your current ability and you can compare it to your previous performance and see how much you have improved. Use this session to assess your current level of performance. It is great for master’s swimmers.

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Fartlek Session

Friday Fartlek Run – Rise & Run 8x 1min

Running high-intensity running will enhance your VO2max, especially if given enough rest between reps. This is a perfect session for runners and triathletes running events up to half marathons but particularly for 5km & 10km runners.

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