Workout of the Week: Midweek Bike

1:45 Middle of the week…a bit of speed, a bit of recovery and a bit of fun!! Warm Up – 30 minutes Build effort from very easy to Ironman pace ever 5 minutes up to 25 minutes. Ride 5 minutes easy Set #1 – 35 minutes 6 minutes Zone 2 2 minutes Zone 3 2 […]

Recovery Swim

This is a great workout for those days when you need the get the blood moving through the muscles after a tough series of workouts. Recovery swim 2500 yds. but nothing is all out challenging! Nice way to get in a few yards and have fun at the same time!! The distance will not be […]

Strip Poker for the Pool

This is one of Laura’s favorite swim workouts! It’s one of the best workouts! W/U 400 long stroke, easy swimming… Main set: 10 x 50 fast turnover! :10 rest 100 e-z swim 12 x 25…Fast…on :30 :05 rest Now for all your swim toys… Strip Poker Swim Fun 800 swim… First 200, swim with fins, […]


Muscular Endurance Ride #4 – 70.3 race prep

This ride is designed as prep for a 70.3 race. All Muscular Endurance workouts are intended to build your aerobic zone power output and improve your endurance at that power. Ride two hours on a flat to rolling course. Warm up 30 minutes Main Set: Ride 5×12 minutes at Zone 3 in aero position (three-minute […]

Run Workout – Track

Tempo 1000’s 01h00m00s 6.5 mi Tempo Run 1000s: As the name indicates, this workout consists of 1000-meter repeats done at tempo-run pace with 60 seconds of recovery between them. W/U 2 miles nice and easy on a track. Start with 6 x 1000-meter repeats (2 1/2 laps) 80% effort 1:00 recovery C/D 1 mile steady […]

Bike workout

Base-Tempo/interval2 1h10m W/U 20 min. as: 10:00 easy spin 5:00 Alternate :30 standing, :30 seated 5:00 Seated 1:00 right leg, 1:00 left leg drill Main Set: 5 x 6:00 Z3 or 75% effort Relax and sustain smooth pedaling at 80-90 cadence. R.I. 2 min between each C/D 10:00 easy

Swim Workouts

Swim 3200.0 yd W/U: 200 swimMain Set: Ladder 4 x 50 3 x 100 2 x 150 1 x 200 Come back on faster interval…so last set is quick 2 x 150 3 x 100 4x 50 200 kick (fins optional) 10 x 75…odds easy. evens fast on C/D 200

Workout Suggestions – Swim Build

Description:  Volume is an important key to Ironman training.  The following is a great Ironman build swim to improve your endurance and speed in the water. W/U 400 swim as 200 free, 200 stroke 4 x 200 :30 R.I 6 x 150 (Descend in sets of 30) :20 R.I. 8 x 100 Fast on interval […]

Workout Suggestion – Bike Intervals

Description : Intervals are a great way to improve your power and speed on the bike.  The following is an effective bike workout for any race distance.  Use intervals to build and then keep speed. Details: W/U 10 miles  Flat if possible Main Set: 6-8 x 2 miles on a flat stretch of road.  Build […]