Strength training doesn’t need to mimic your endurance sport. Discover the key exercises I use with runners, cyclists, swimmers, triathletes, mountain bikers and multisport athletes to build whole-body strength. Learn why simple, progressive strength training can improve durability, support performance and complement your endurance training without unnecessary complexity.
View More The Best Strength Exercises for Endurance Athletes
Swimming every session at the same pace can limit your progress. Discover why triathletes benefit from purposeful variety in the pool, including endurance, technique, tempo, threshold and speed work. Learn how developing different swimming gears can improve your fitness, efficiency and confidence while preparing you for the demands of race day.
View More Stop Swimming Every Session at the Same Pace
Build cycling-specific strength with Emma Snowsill’s Bike Strength Session -3. This 41-minute smart-trainer workout features three five-minute Level IV big-gear efforts at 65–75rpm, challenging you to produce greater force through each pedal stroke while maintaining controlled power, consistent cadence and good technique as muscular fatigue progressively builds throughout the session.
View More Sunday Smart-Trainer Session: Emma Snowsill’s Bike Strength Session -3
Build aerobic endurance and freestyle efficiency with this simple but effective swim workout. Alternate between freestyle and Pull Buoy 200m repetitions, focusing on a strong catch, consistent pacing and good technique. Choose from three distances—1,700m, 2,300m or 3,400m—to match your current swimming fitness and training volume.
View More Saturday Swim Session: Alternate Swim & Pull 200s
Thinking about your first sprint triathlon but wondering if you’re fit enough? Learn the swimming, cycling and running benchmarks that can help you decide whether you’re ready to begin race-specific training, what to work on if you’re not quite there yet, and how to take your next step with confidence.
View More Are You Fit Enough for Your First Sprint Triathlon?
Stop judging your indoor cycling workouts by average power alone. Chasing higher average watts can compromise recovery and reduce the quality of your key intervals. Instead, focus on executing each part of the workout at the prescribed intensity and achieving the session’s purpose to become a stronger, smarter cyclist.
View More Stop Chasing Average Power: Focus on What Your Cycling Workout Is Actually Trying to Achieve
Your Ironman 70.3 run can be compromised in the first kilometre. Learn why sprinting out of T2 is a costly mistake, how to control your early pace, allow your legs to adjust after the bike, and build into the run so you can finish your 21.1km strongly when it matters most.
View More Don’t Sprint Out of T2! Pace Your Ironman 70.3 Run
Your marathon long run needs to build the endurance and durability required for 42.2 kilometres without compromising the rest of your training. Learn why there is no magic distance, how to progress your long runs appropriately, and why consistency, controlled intensity, fuelling practice and recovery matter more than one monster session.
View More How Long Should Your Long Run Be for a Marathon?
Respecting the first 10km is crucial to a strong Ironman marathon. Starting too fast can cost you dearly later. Learn why controlling your early pace, maintaining your fuelling, and letting others go can conserve valuable energy and give you the best chance of running strongly towards the finish line.
View More Ironman Marathon Pacing: Respect the First 10km
One bad run doesn’t define your marathon training. Learn why difficult sessions happen, how to identify useful lessons without losing confidence, and when repeated poor runs deserve closer attention. Marathon fitness is built over weeks and months, so focus on the bigger picture rather than one disappointing day.
View More Don’t Let One Bad Run Define Your Marathon Training