Tag: Lance Watson

Swimming

Saturday Swim Session: Lance Watson’s Ironman 70.3 Taper Swim

A common problem for triathletes is doing too much volume in the final lead up to an event. It is important to taper off your training prior to an event so you don’t arrive at the state line carrying residual fatigue. Within this session are aspects that simulate a triathlon or open water swim race with the increased pace at the start, and the over kick towards the end of the session, simulating the final push towards the swim exit. This session will benefit triathletes of all distances, particularly Ironman 70.3 and Olympic distance triathletes, as well as other open-water swimmers in the final couple of weeks prior to their event.

View More Saturday Swim Session: Lance Watson’s Ironman 70.3 Taper Swim
Fartlek Intervals

Friday Fartlek Run – Lance Watson’s Short Hill Reps B

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 Short Hill Reps B
Run Session

Friday Fartlek Run – Lance Watson’s Short Hill Reps A

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 Short Hill Reps A
Brick Workout

Monday Brick: Lance Watson’s Xterra Taper Brick

A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This version is perfect for utilising in the final weeks leading into an Xterra race – optimally about four to five days prior to race day.

View More Monday Brick: Lance Watson’s Xterra Taper Brick
Ironman Swim

Saturday Swim Session: Lance Watson’s Ironman 70.3 Race Intensity Workout

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. This session will benefit triathletes of all distances, particularly Ironman 70.3 and Olympic distance triathletes, as well as other open-water swimmers.

View More Saturday Swim Session: Lance Watson’s Ironman 70.3 Race Intensity Workout
Lance Watson

Friday Fartlek Run: Lance Watson’s Hill Reps A

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 Hill Reps A
Fartlek

Friday Fartlek Run – Lance Watson’s Xterra Hill Set B

Running in hills develops leg strength and 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 B
Fartlek

Friday Fartlek Run: Lance Watson’s Xterra Hill Set A

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 A

Top 10 Brick Workouts of 2023

The most popular workouts on my website over 2023, where predominantly published before 2023, however I only started publishing Brick Sessions in May of last year. So far there are 31 Brick Sessions published in detail for you to include in your training regardless of whether you are a sprint distance athlete through to Ironman. Check them all out as part of the popular Monday Brick series published every Monday.

View More Top 10 Brick Workouts of 2023
Brick

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