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FREE WORKOUTS

Looking to transform your ordinary into extraordinary?

  • Free Workouts, Running

Treadmill Hill Pyramid Quick Set

Short on time? Knock out this killer treadmill set for speedy aerobic activation....
  • 1 min read
  • Cycling Workouts, Free Workouts

Wind-Trainer – Steady State Training Build Up #1

Use power numbers as your first choice, otherwise, you can use heart rate or perceived...
  • 1 min read
  • Free Workouts, Swimming Workouts

Threshold Workout 2200m

These workouts involve the main set of efforts at (or near) your 1500 race pace,...
  • 1 min read
  • Free Workouts, Swimming Workouts

Swim Base + Sprint Intervals (2300m)

Swim Base + Sprint Intervals (2300m)....
  • 1 min read
  • Free Workouts, Running

One-Hour Workout: Running Up That Hill!

Love ’em or hate ’em, hills are your friend....
  • 1 min read
  • Free Workouts, Running

Want to Run a 25 Minute 5K/Park Run? – A Complete Guide + Training Guide

You may have run your first 5K/Park Run just for fun, without caring about your...
  • 13 min read
  • Free Workouts, Running

Why You Should Do Strides After Your Run

Doing a few quick sprints after your easy run can help you get stronger and...
  • 4 min read
  • Free Workouts, Running

Caffeine for Endurance Athletes and Ultrarunners

How much benefit do we get from caffeine?...
  • 6 min read
  • Free Workouts, Running

5 Reasons You Can’t Run Faster

Lets decode the mysteries behind why our legs turn to lead and our will seems...
  • 11 min read

First-time IRONMAN, Cairns

“He believed in my goal from the start… I just completed my first IRONMAN at Cairns.”

Zak

Kingscliff Triathlon

“Started out not able to run 5 minutes continuously… to completing Kingscliff Tri.”

Michael Cowling

First IRONMAN 70.3

“Stu took me to my first 70.3 and I exceeded all my expectations by over 20 minutes.”

Richard Young