Build sustainable swim speed with this threshold-focused session combining drill work and short-rest 50m reps. Improve technique, pacing, and consistency while learning to hold quality under fatigue. Ideal for triathletes and swimmers wanting stronger threshold pace, better rhythm, and greater endurance in the pool or open water.
View More Saturday Swim Session: Threshold Flow Builder
This Friday Fartlek Run features a **35-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, marathon, and longer events, helping develop endurance and race-day confidence.
View More Friday Fartlek Run: 35min Tempo Run
Tayla’s Christchurch Half Marathon was more than a race result. As her second half marathon ever, it marked another step forward in confidence, pacing, and experience. This debrief explores why early races matter so much, and how each event helps build stronger, smarter, more resilient runners over time.
View More Christchurch Half Marathon Debrief: Tayla’s Second Step Forward
Started too fast, missed race nutrition, and battled late. Jason’s Christchurch Half Marathon debrief reveals three common mistakes that cost runners time. Learn how smarter pacing, better fueling, and stronger race-day mindset can help you run a faster half marathon and unlock your next personal best performance.
View More He Started Too Fast… 3 Half Marathon Mistakes That Cost Time (And How to Avoid Them)
Jess Bray claimed her second straight New Zealand Under-20 Female Half Marathon title in Christchurch. This race debrief looks beyond the result, analysing pacing, late-race fatigue, courage, and the key lessons from a championship-winning performance that reveals both current strength and exciting future potential ahead.
View More Jess Bray’s Christchurch Half Marathon Debrief: What a Championship Win Really Looked Like
Fitness alone does not guarantee your best race. Smart pacing is often the difference between fading badly and finishing strong. Learn how to pace correctly from 5K to Ironman to ultra, avoid common mistakes, and turn your training into better race-day performances with practical strategies that actually work.
View More The Art of Pacing: How to Race Smarter From 5K to Ironman to Ultra
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