New to triathlon? This beginner-friendly 60-minute brick session helps you experience running off the bike in a comfortable, controlled way. Combine 40 minutes of Level II cycling with 20 minutes of Level II running to practise your transition, build aerobic fitness and gain confidence for your first triathlon race.
View More Monday’s Brick: 60-Minute Brick
Stop turning every long ride into a race. Learn why controlled endurance riding, purposeful intensity and smart fuelling can make you a stronger triathlete. By giving each session a clear purpose and saving hard efforts for when they matter, you’ll build fitness consistently and arrive at race day better prepared.
View More Stop Racing Your Long Rides: Train With Purpose for Better Triathlon Performance
This 50min Variable Power Cycle smart-trainer workout combines short, powerful surges with changing recovery intensities to develop your ability to repeatedly produce power under fatigue. With five varied ten-minute blocks, you’ll challenge your aerobic fitness, high-intensity power and recovery while practising smooth transitions between different cycling intensities throughout the session.
View More Sunday Smart Trainer Session: 50min Variable Power Cycle (1:10min total time)
Improve your freestyle technique with this week’s Saturday Swim Session. Using Catch Up, Finger Drag and One Arm drills, you’ll isolate key parts of your stroke before transferring them into normal swimming. Choose from three workout distances designed to improve body position, coordination, stroke efficiency and overall freestyle technique.
View More Saturday Swim Session: Natasha Van Der Merwe’s Beginner Form Focus Session
Running changes more than your fitness—it changes how you feel about yourself. Discover how small, consistent habits can improve your confidence, energy and wellbeing, and why starting a running journey is about much more than distance. The first step could be the beginning of lasting positive change.
View More The Best Thing About Starting Running Has Nothing to Do With Running
Stop judging your indoor cycling workouts by average power alone. Learn why chasing higher average watts can undermine recovery, compromise key intervals, and distract from the session’s real purpose. Better cycling performance comes from executing each part of your workout correctly—not simply making one number look impressive.
View More Stop Chasing Average Power: Focus on What Your Cycling Workout Is Actually Trying to Achieve
Your Ironman 70.3 starts before you enter the water. Smart preparation the day before can reduce stress and help you arrive at the start line ready to race. Learn how to organise your equipment, manage nutrition and hydration, understand race logistics, rest properly, and make race morning simple.
View More Your Ironman 70.3 Starts the Day Before
Walking aid stations during an Ironman marathon isn’t a sign your race has gone wrong—it can be a smart, planned strategy. Learn how short, purposeful walking breaks can improve fuelling, hydration, pacing, and mental focus, helping you run more consistently and potentially achieve a faster overall marathon.
View More Ironman Marathon Strategy: Walk the Aid Stations Strategically
Drinking while running sounds simple until you reach a crowded marathon aid station. Learn why practising hydration during training can improve your race-day execution, from grabbing and drinking from cups to combining fluid with fuelling, so you can stay composed, hydrated, and focused throughout your marathon.
View More Practise Drinking While Running: Master Marathon Aid Stations Before Race Day
Build your ability to change gears under fatigue with the FLJUGA VO₂ Surge Brick. Combining sustained Level III efforts with short Level V surges on both the bike and run, this challenging session develops intensity control, recovery, bike-to-run adaptation and the ability to maintain quality as fatigue builds.
View More Monday’s Brick: FLJUGA VO₂ Surge Brick