Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Monday Brick: Melanie McQuaid’s Pace-Development 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 great for short-course athletes to develop a qwik transition and get used to running fast off the bike.
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Sunday Smart-Trainer Session – Martin Gibala Intervals XV
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 XV
Saturday Swim Session: Alison Freeman’s VO2 Max Swim #1
Swimming at high intensity will enhance your VO2 Max. As your VO2 Max improves, you will be able to swim faster, and you’ll be able to swim more effectively at lower intensities. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Alison Freeman’s VO2 Max Swim #1
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.
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Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression
Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.
Chef Ray: Pork & Teriyaki Noodle Bowl
Full of flavour, this meal has it all. Protein from the pork, carbs from the noodles, vitamins and minerals from the vegetables.
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Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)
This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.
View More Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)
Monday Brick – AT 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 great for short-course athletes to develop a qwik transition and get used to running fast off the bike.
View More Monday Brick – AT Brick
Coach Ray’s Chats – Ep 010 Run With Power
Coach Ray takes you through how to run with power to optimise the benefits.
View More Coach Ray’s Chats – Ep 010 Run With Power