Gareth’s VO₂ Max Intervals is a smart-trainer session designed to push your top-end power and repeatability. With progressive ramp efforts leading into multiple VO₂ max blocks, this workout challenges your ability to go deep, recover, and go again—ideal for cyclists and triathletes looking to build high-intensity fitness and race-ready strength on the bike.
View More Sunday Smart-Trainer Session: Gareth’s VO2 Max Intervals
Short, sharp 50m reps with limited rest turn up the pressure in this session. It challenges your ability to hold pace, stay composed, and maintain technique as fatigue builds. Perfect for developing speed endurance, control, and the confidence to perform when it matters most in training and racing.
View More Saturday Swim Session: Pressure 50s Session
This Friday Fartlek Run features **3×3-minute VO₂ max intervals** designed to build speed and aerobic power. Running at Level V with short recoveries, this session is ideal for 5km and 10km runners, as well as triathletes, looking to improve high-intensity performance and overall running efficiency.
View More Friday Fartlek Run: 3x 3min VO2 Max Run
Steph Barker’s recent ultra performances aren’t about breakthroughs—they’re about something more valuable: consistency under pressure. Across Tarawera, Paparoa, and the Wild West Backyard Ultra, this debrief explores the mental resilience that allows ultra runners to stay composed, keep moving forward, and deliver when the race inevitably gets tough.
View More The Quiet Strength That Carries You Through: Steph Barker and Mental Resilience in Ultras
Hairpin Wizard is a smart-trainer session focused on control, cadence, and smooth power through changing efforts. Designed to simulate the demands of tight, rolling terrain, this workout helps cyclists and triathletes maintain momentum, manage intensity shifts, and build the coordination and resilience needed to ride efficiently under pressure on the bike.
View More Sunday Smart-Trainer Session: Hairpin Wizard
Build control and consistency with this repeat-focused swim session. Short 50m reps with tight rest intervals challenge you to hold pace, stay relaxed, and maintain form under fatigue. It’s about rhythm, discipline, and sustaining quality from start to finish—perfect for developing durable swim performance across all distances.
View More Saturday Swim Session: Repeat & Hold Session
This Friday Fartlek Run features a 30-minute tempo effort designed to build aerobic strength and sustained pace control. Running at Level III, this continuous session is ideal for runners and triathletes preparing for 10km, half marathon, and marathon events, helping develop endurance and confidence at a strong, steady effort.
View More Friday Fartlek Run: 30min Tempo Run
ERG mode makes indoor training easy—but that convenience can come at a cost. This article explores how over-reliance on ERG can limit pacing, power control, and real-world cycling skills, and what to do instead to become a stronger, more capable cyclist both indoors and outdoors.
View More There’s something satisfying about ERG mode.
This endurance-focused brick, inspired by Riley Rosado, builds sustained strength and pacing discipline. With extended Level II and Level III efforts on the bike followed by a controlled 5km run, it develops durability and rhythm for long-course racing. A steady, purposeful session designed to reinforce consistency, patience, and race-day resilience.
View More Monday Brick: Riley Rosado’s Brick
Riding the Line is a smart-trainer workout that challenges you to balance efforts just above and below threshold. With short high-intensity surges followed by controlled riding, this session builds power, control, and resilience—helping cyclists and triathletes improve their ability to recover quickly and maintain strong, consistent efforts under pressure on the bike.
View More Sunday Smart-Trainer Session: Riding the Line