Dermott Hayes’ Endurance Brick #2 builds durability on the bike before demanding sustained, repeatable intensity on tired legs. After a steady 40km aerobic ride, four 2km efforts at Level IV with just 30 seconds recovery test your rhythm, resilience, and ability to reset under pressure. A race-relevant brick for athletes who want to stay strong when fatigue sets in.
View More Monday’s Brick: Dermott Hayes Endurance Brick #2
“The Priest” is specifically designed for building power and endurance through a combination of threshold and VO2 max intervals. It’s a popular choice for cyclists looking to improve their performance in races or long rides. The workout focuses on a structured approach to training, utilising different workout types to target specific physiological adaptations. Threshold efforts to improve lactate tolerance and endurance; and VO2 max efforts aim to increase oxygen uptake and power output. Although this workout is best suited to road cyclists (particularly criterium events), it can prove valuable as part of a general fitness phase for all cyclists, whether road cyclist, mountain biker and triathlete.
View More Sunday Smart-Trainer Session: The Priest
he Sustained Tempo Builder is designed to help you hold strong, controlled pace with discipline. Longer aerobic repeats develop durability and pacing awareness, while fast 50s at the end sharpen speed under fatigue. A smart session for triathletes and open-water swimmers who want lasting swim performance.
View More Saturday Swim Session: Sustained Tempo Builder
This Friday Fartlek Run is a sharp VO₂ max session designed to build top-end speed and improve short-term tolerance to high-intensity efforts. Featuring 4×2-minute reps at Level V+ with short recoveries, this workout is ideal for 5km and 10km runners, as well as sprint and Olympic-distance triathletes looking to sharpen race-specific speed and power.
View More Friday Fartlek Run: 4x 2min VO2 Max Run
🚴♂️ 8-Week Faster Cyclist Training Plan with Coach Ray🚴♀️
Are you ready to take your cycling performance to the next level? 🚀 Join our 8-Week Faster Cyclist Training Plan designed for cyclists who ride 3 times a week and currently have their longest ride between 1:20hr and 2 hours. This programme is specifically crafted to boost your Functional Threshold Power (FTP) and make you a stronger, faster rider. 💪
View More Thursday Tarining Plan: Faster Cyclist 8 Week Challenge (3 rides per week) for cyclists comfortable riding 1:20-2hour
Train Smarter, Swim Stronger – Even with a Busy Schedule
Struggling to fit swim training into your packed schedule? You’re not alone! That’s why we’ve designed a streamlined version of our Ironman 70.3 Swim Success plan—so you can train efficiently and build swim confidence in just two targeted sessions per week. 🚀
View More Tuesday Training Plan: Ironman 70.3 Swim Success: Unlock Your Potential – Swim with Confidence with Limited Time To Train
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
View More Sunday Smart-Trainer Session: Triathlon Plus Bike Strength B
The Schuster Swim Set is a simple but highly effective threshold builder. With repeat rounds of 100m, 200m, and 300m on short rest, this session develops sustained speed and aerobic strength — ideal for triathletes and open-water swimmers looking to move their swim fitness to the next level.
View More Saturday Swim Session: Schuster Swim Set
This Friday Fartlek Run features 8×4-minute tempo intervals at Level III — a controlled, sub-threshold effort that builds aerobic strength and pacing discipline. Ideal for runners and triathletes preparing for half marathons, marathons, and longer events, this session delivers quality endurance work without excessive fatigue, making it perfect for both early build phases and taper periods.
View More Friday Fartlek Run: 8x 4min Tempo Runs
🚀 Unlock Your Cycling Potential with Project 300! 🚴♀️🚴♂️
Are you ready to break through your limits and hit that elusive 300-Watt FTP mark? Is your FTP currently between 275–300 Watts, Project 300 is the ultimate 10-week training plan designed to push you past your plateau and unleash your true cycling power. 💥
View More Thursday Training Plan: Project 300: The 10-Week Path to a 300-Watt FTP