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 2 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 2 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

After a warm up and race paced effort held for 15 mins, where you should try to maintain your race position on the bike, you enter sprint territory. The 20s, 30s and 40s sprints should be done in a hard gear at the maximum cadence you can maintain. The 20s sprint is for speed but the following sprints are designed to help you flush lactate from your muscles.

The whole set is done 6 times, by which you will be feeling it in your legs.

turbo session plan

The aim of this weeks run is to run with good form for a distance. Have a short recovery and then repeat that same good form run. Make this run towards a reasonably steep hill, because after these runs you're heading for hill repeats.

Choose a 100m uphill track and run at your maximum pace. Jog on for about 50m and then jog or walk back to the start. Repeat the uphill run when your heart rate has recovered to around 100 bpm.

Always take the time you run up the hill and if your current run time (the one you've just finished) strays more than 10% from the initial run then stop the session and head for home.

running session plan