Weekly FREE professionally designed session plans in swimming cycling (Turbo) and running.

Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link

Enjoy these sessions - and if you have any questions please feel free to email.

On Line Coaching / Mentoring

Most of us do better when we inter-react with others. Having a coach / mentor is widely recognised in business, education and in life, to be a massive assistance in gaining success. Having someone supporting you in achieving your goals helps

  • Build a training plan that fits your lifestyle & commitments.
  • Keep a firm focus on your goals.
  • Design targets that are achievable but sufficiently difficult.
  • Give you a mental boost when you need it most.

click here → to learn more;

Cape Verde Training Camps

Perfect For When Normal Travel Resumes

Getting away to a warm climate with likeminded people and a professional coaching team is the best way to kick starting your training and re-invigorate your sport mojo. join us and experience;

  • Warm weather training at a great venue.
  • Professionally coached sessions throughout.
  • Video analysis of your swim / cycle / run and transitions.

click here → to learn more;

Back to Swimming Sessions

Session 9 of our new series aimed at helping you get back to swimming fitness.
SWIMMING POOLS ARE BACK - so we're adding a series of Back-to-Swimming sessions to help you recover form and fitness.

This is session 9 in the series and the full session is explained in the above video, including the drills and an explanation of the purpose of the session.

Back to Swimming session

In this weeks session the main set is 36 mins long and the aim is to increase the time you are at your race pace effort while raising your cadence to a higher level for 30s after 2 and 3 minutes. During these high cadence sections aim to get your legs spinning well above 100 rpm. That will make the next race paced effort slightly harder than the previous one.

turbo session plan

If you're going to make an above race paced effort you need to be well warmed up beforehand. So, in this weeks session there is a 1.2k warm up followed by drills and then a further build 400m to really fast. Use this to get your speed juices flowing.

The main set then goes from 200m up to 1200m and down again at a pace above your race pace. The aim is to make the pace even, so don't go off too fast. The timings for each run include the rest you'll take but you should recover to about 110 bpm heart rate before progressing to the next segment.

There is also a long recovery at the end - make sure you do this to let your muscles ease down.

running session plan