This FLJUGA Foundation Brick builds the basics of effective bike-to-run transitions. After a progressive ride moving from Level II to Level III, the session challenges you to settle quickly into a steady run rhythm. Simple in structure but highly effective, it develops pacing control, transition confidence, and durable triathlon race-day rhythm.
View More Monday’s Brick: FLJUGA Foundation Brick
Although a RAMP test is a tool utilised to assess your cycling fitness whilst preparing for some other cycling related goal. I’ve found recently that a number of cyclist’s goals are purely related to improving their measure of performance. What is the best way to train for a RAMP test? With a RAMP test of course…….. but we can be smarter and put the focus on deferent components of fitness. This workout whilst not being a RAMP test, has a number of key features of a RAMP test and puts the focus on improving VO2 Max with the intense five minute effort at the end. This workout will benefit all cyclists and triathletes – especially road cyclists, short course triathletes and mountain bikers. But I will also benefit athletes targeting longer events and is suitable to use in the off-season to develop general fitness.
View More Sunday Smart-Trainer Session: 5 Minutes Alone Plus One
The Progressive 100s Session builds pacing awareness and controlled speed in the water. By gradually increasing effort across each set of 100m repeats, you learn how to swim faster without losing rhythm or technique. A great session for triathletes and open-water swimmers wanting stronger, more sustainable swim performance.
View More Saturday Swim Session: Progressive 100s Session
This Friday Fartlek Run features **3×12-minute tempo intervals** designed to build aerobic strength and sustainable speed. Running at Level III with short recoveries, this session is ideal for runners and triathletes preparing for half marathons, marathons, and longer endurance events while maintaining controlled, high-quality training.
View More Friday Fartlek Run: 3x 12min Tempo Runs
🚴♂️ Boost Your Cycling Power with the Functional Threshold Power (FTP) CYCLING Training Plan! 🚴♀️
Ready to take your cycling to the next level? Our 6-week FTP CYCLING Training Plan is designed just for intermediate cyclists like you who can comfortably ride for 3 hours or more. This plan is your ticket to improving your Functional Threshold Power (FTP) by 15-30 Watts—a typical result over the 6-week period! 💪
View More Tuesday Training Plan: Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan)
This Rouvy Threshold Brick combines structured bike intervals with a sustained run effort to develop strength and rhythm off the bike. After controlled Level IV work on the ride, the session challenges you to hold a steady threshold pace for 30 minutes on the run, building durability, pacing discipline, and race-ready resilience.
View More Monday Brick: Rouvy Threshold Brick
Judas Priest is a demanding smart-trainer workout that blends explosive 150% FTP surges with sustained threshold riding. Designed to build both top-end power and durable endurance, this session challenges cyclists and triathletes to manage early intensity before settling into strong, controlled efforts that develop race-ready fitness and resilience on the bike.
View More Sunday Smart-Trainer Session: Judas Priest
This will be part of my Swim Engine Builder Training Plan that I’ve discussed with you. Can you please provide 8-12 SEO tags in a list separated by comma’s so I can copy and paste directly in to WordPress
View More Saturday Swim Session: 200s Pace Builder
This Friday Fartlek Run features 4×4-minute VO₂ max intervals designed to build top-end speed and aerobic power. Ideal for parkrun and 5km athletes, sprint triathletes, and runners in the right phase of a longer build, this session helps lift your speed ceiling and improve high-intensity running performance.
View More Friday Fartlek Run: 4x 4min VO2 Max Run
As you triumphantly emerge from the waters of your Ironman Swim, the exhilaration of surpassing your previous records will propel you across the finish line. 🏊♂️💨
Tailored for Intermediate Ironman Athletes gearing up for the ultimate challenge, this meticulously crafted training regimen aims to elevate your performance, culminating in a personal best during YOUR Ironman event. 🎯💪
View More Thursday Training Plan: SwimStrong Ironman Blueprint – 24 week Ironman Swim PB Training Plan