What’s the session? This session is designed to be used once per week, for the final 3weeks leading in to an ‘A’ race. It is a pacing + speed session done over 50m with ascending recoveries but harder work ratio’s. If executed properly you will not leave this session feeling good. The “Main set” is as follow’s; 6 x 5 x 50m Free as; 6 x 50m@ Target Race Pace on 50 1xMax on 60 / 4 x 50m@Target Race Pace on 60 2xMax on 70 / 3 x 50m@ Target Race Pace on 70 3xMax on 80 / 2 x 50

The nature of triathlon training is incredibly repetitive. For many athletes, putting in long hours with less than perfect form can result in muscle imbalance and dysfunction over time. An essential fourth discipline to triathlon training is strength. When performed properly, strength training can improve mechanics, performance, and injury resistance. A general framework for triathletes is to plan 12-16 weeks of consistent strength training starting in the off-season and late

The 'brick session' forms part of many successful athlete programs and when planned and executed correctly can add real fire power to your race day performance. It is important not to leave all your training gains in training though so we have made some suggestions about the how, what and when all below. Happy training. What’s the session? 70.3 Brick The “Main set” is as follows: Ride 4 x 20mins at 70.3 Target RP Power or Heart Rate BCR@70rpm+ | 3.5mins Recovery Run 4 x 4mi

Swimming well in triathlon isnt just about training hard. It is about completing the sort of work that at some point in your progression mirrors the demands of competition. This set is just one example of the type workout that will improve your triathlon swim leg. What’s the session? The “Mirror Swim Set” is a set that is designed to mirror as best as possible the demands of competition for a triathlon swim leg. It can be adjusted for 750m, 1500m, 1900m or IM Swim Leg. We h

Running off the bike and running off the bike, fast, is one of the hardest skills to master. The below session will provide one example in how to better achieve a fast run along side doing actual brick workouts. What’s the session? Running Hills. Easy Hills, Steady Hills, Hard Hills all play a vital role in improving strength for triathlon and most specifically running well off the bike. The below session is just one example of ‘progression’ or ‘gear change’ hills; The “Main

Putting out high power in short course triathlon requires not hard work, but hard work specific to the demands of competition. We have put together a simple progression that garners high level results. What’s the session? Cycling Vo2 Workout The “Main set” is as follows; 12 x 2mins Hill Repeats@Vo2Max HR or Power with roll back recovery Very simply this is a lung session, not a leg session and by that we mean, cadence should be reflective of something you aim to lean towards

Swim drills are a vital part of improving your feel for the water which can in turn improve efficiency and then speed.