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 50m@ Target Race Pace on 80 4xMax on 90 / 1 x 50m@ Target Race Pace on 90 5 x Max on 2mins (No Aids) Who is this session most ..read more

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 later shifting to strength maintenance during the competitive season. The Importance of Strength Training for Multisport Ath ..read more

The 'Brick Session' often forms part of an athletes preparation for optimum race day performance and below we have provided just one example of how and when you might include this into your training program. Nothing simulates 'race day' better than well planned and well executed brick workouts. 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 4mins at 70.3 Target RP Pace or Heart Rate | 1mins Recovery 70.3 “RP” or Race Pace is to be predetermined depending on your individual race goals and b ..read more

Swimming for triathlon at its highest levels requires training to meet and exceed the demands of competition. The "Mirror Set" goes some way to allow you to learn what to focus on and when. 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 have used the 750m Swim Leg as the example and for a higher level of triathlete; The “Main set” is as follows; 2 x 100m Pull + Band at Best Effort on 1.20 | Focus is on High Cadence Swimming 1 x 400 ..read more