Free Plans and Training Sessions
Free Swimming Workouts
Dryland Workout for Swimmers Things you will need: A banging playlist, around 45 minutes long Resistance band Skipping rope StretchCordz Medicine ball or pull-up bar Warm-Up/Activation: 10 arm swings in each direction (front, back, monkey, double front, double back) 10 leg swings (front-back, side-to-side) 2×10 band pull aparts 20 dead-bugs 30-banded hip bridge hold 30 … Dryland Workout for Swimmers
Sprint-Specific Swim Workout The main set of this workout includes 1200 meters of hard intensity (sprint triathlon effort), as well as some pace changes through the main set which is a good simulation for the sprint triathlon swim which can require pace changes to get position at the start, and for getting around buoys or … Sprint-Specific Swim Workout
Endurance and Technique Swim (1400m) This swim is designed to increase your endurance and feel for the water. It is a low-intensity workout, and can also aid recovery from a tough run or bike workouts. Warm Up: 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest), 1 x (100 … Endurance and Technique Swim (1400m)
Swim Endurance Build 2.5km Warm-up: 200 metres easy swim (freestyle or your preferred stroke) 4 x 50 metres kick (using a kickboard) with 15 seconds rest between each 50 Main Set: 5 x 200 metres freestyle at a moderate pace (rest for 15-20 seconds between each 200) 10 x 100 metres alternating between freestyle and … Swim Endurance Build 2.5km
Intensity Swim Workout Advanced Swim Workout Most swimmers have a hard time finding their different gears, so your workouts will likely be at more or less the same speed. As you develop a better feel for what “easy” versus “hard” feels like, you can add harder efforts and even sprints into your workouts. You’ll want … Advanced Swim Workout
Technique and Core This swim set works on technique and core. Warm Up: 600m 300m as: 50m Freestyle, 50m Backstroke 100m sidekick 4 x 50m as: 25m streamlined kick, 25m swim; 15secs rest between intervals (RI) Main: 1800m 4 x 50m 25m Fast/25m Easy FS pull, 10secs RI 50m easy BS 4 x 50m steady FS, … Technique and Core
Ready to find your top-end swim fitness? This week’s workout will help. One-Hour Workout: Swim Speed and Strength Warm-up 10 min. easy swim Prep Set 2 x 25 fast (optional paddles) 1 x 50 easy 1 x 50 fast (optional paddles) 2 x 25 easy Main Set 8 x 100 as 2 @ 7/10 RPE, … One-Hour Workout: Swim Speed and Strength
These workouts involve the main set of efforts at (or near) your 1500 race pace, but broken into small blocks with plenty of rest.
Swim Base + Sprint Intervals (2300m).
Free Cycling Workouts
Bike Speed Skills and Muscular Endurance Workout This is a great mixed workout where you can work on both your speed skills and your muscular endurance. Muscular endurance is your body’s ability to resist muscular fatigue under pedaling tension. That pedaling tension is where the magic happens in your pedal stroke. The more tension in … Bike Speed Skills and Muscular Endurance Workout
Muscular Endurance & Power Build power and train your body to recover quickly between efforts for events that demand repeated surges. In a medium to large gear, push hard for 40 seconds, then recover for 20 seconds. Repeat 10 times. That’s one set. Do 2 to 4, resting 5 minutes between sets. Warm up for … Muscular Endurance & Power
Endurance workout with Efforts Warm-up: Start with a 5-10 minute easy-paced cycling to warm up your muscles and gradually increase your heart rate. Main Set: Long Steady Ride: Ride at a moderate pace (60-70% of your maximum effort) for an extended duration. Aim for 60-90 minutes or more, depending on your fitness level. This ride … Endurance workout with Efforts
Cycling Speed Workouts Looking for some speed in your cycling workouts? We have three options for you to try. So after your warm up, choose from either Interval Sprints, Hill Sprints or an Interval Pyramid. Have fun and don’t forget to cool down. Warm-up: Start with a 5-10 minute easy-paced cycling warm-up to gradually increase … Cycling Speed Workouts
Training for an Olympic Distance Triathlon This is a great workout for athletes who find their time is limited. The main set is typically 20 minutes, but the beauty of it is you can really do whatever you have time for. Warm-up 10 minutes Isolated leg drills: 60 seconds x 2 on each leg. Using … Training for an Olympic Distance Triathlon
WOTW: Workout of the week Bike Workout This cycling workout is designed to improve endurance and strength while challenging your cardiovascular system. It consists of a warm-up, a main set focused on intervals, and a cool-down to gradually bring your heart rate back down. Warm-up: Start with 5 minutes of easy-paced cycling to gradually raise … Bike Workout
Use power numbers as your first choice, otherwise, you can use heart rate or perceived exertion as a measure of effort.
Free Run Workouts
Boost Your Endurance in Just 20 Minutes with this Treadmill Running Workout! 🏃♂️💨 The Running Endurance Workout In addition to focusing on perceived effort level here, we’re also going to add a more tangible metric: grade. For this endurance workout we will be running and/or walking on incline. What You’ll Need All you need for … Boost Your Endurance in Just 20 Minutes with this Treadmill Running Workout!
30-Minute Interval Run Workout for Speed 30-Minute Interval Run Workout for Speed Warm Up 2-minute jog at a perceived effort level of 4/10 2-minute jog at a perceived effort level of 5/10 2-minute jog at a perceived effort level of 6/10 Main Set Now onto the main set. You are going to repeat this set … 30-Minute Interval Run Workout for Speed
Tempo Run Workout The “tempo run” is a workout that helps you improve your lactate threshold, which is the point at which your body begins to accumulate lactic acid faster than it can be cleared away. This type of workout helps you become more efficient at running at a faster pace without accumulating excessive fatigue. … Tempo Run Workout
VO2 Max Running Session Introduction: This week’s workout is designed to target and improve your VO2 max, helping you enhance your cardiovascular fitness and endurance as a dedicated endurance athlete. The session includes a warm-up, a challenging main set, and a cool-down to ensure a comprehensive workout experience. Get ready to push your limits and … VO2 Max Running Session
30-Minute Run and Strength Combo Workout If you want to add more strengthening to your training, but always seem to forget to do exercises post-run, this is a good workout for you. You’ll combine run intervals with muscle-strengthening exercises for a total body workout. This workout can be carried out on a treadmill at the … 30-Minute Run and Strength Combo Workout
Endurance & Speed Run Workout This run workout will increase endurance and leg speed. It should be done primarily in your aerobic effort (80-90% of Lactate Threshold Heart Rate) Zone 2. You will most likely need to decrease your speed as needed, as the workout continues to stay in that 80-90% LTHR/Zone 2. Focus on … Endurance & Speed Run Workout
Zone 2 Endurance Run Workout Intro to the workout: This Zone 2 Endurance Run Workout is designed to improve your aerobic capacity, and fat utilization, and aid in recovery and injury prevention. It’s a great workout to build a strong foundation for endurance running and improve your overall fitness. Warm Up: Start with a … Zone 2 Endurance Run Workout
A Run Workout from the World’s Top Long Course Coach Dan Lorang who’s guided two athletes to the Ironman World Championship crown on the same day.
Short on time? Knock out this killer treadmill set for speedy aerobic activation.
Love ’em or hate ’em, hills are your friend.
Start Your Triathlon Coaching Journey Today
If you’re ready to take your training to the next level with a dedicated triathlon coach who wants to see you succeed in your chosen event, get in touch with ReadyToTri. With over 13 years’ experience as an athlete and 5 years helping athletes prepare for their triathlon and run events, I can give you the support system you need to reach the next level, so you can train with complete peace of mind – answering any of your training questions or concerns in a timely and professional manner.
To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.
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