A very simple endurance set to get some distance in

This is a staple workout, and key to making you a faster runner. If you are new to running at this pace you may find it difficult to stay below the prescribed pace, but it's imperative you do to avoid placing undue stress on the body. Ignore the pace targets when you reach the hills and instead focus on holding a similar effort level to the running on the flats, perhaps using your heart rate as a guide.

This is a workout designed to build maximal force in the water. The vast majority is very chilled and relaxed aerobic swimming, but with some very high intensity paddle work where we're looking to develop as much force as we possibly can with our arms.

Really go hard in those paddle 50s, everything else is essentially recovery

This is a staple workout, and key to making you a faster runner. If you are new to running at this pace you may find it difficult to stay below the prescribed pace, but it's imperative you do to avoid placing undue stress on the body. Ignore the pace targets when you reach the hills and instead focus on holding a similar effort level to the running on the flats, perhaps using your heart rate as a guide.

This is a workout designed to help you spend prolonged time at an endurance pace and can be performed inside on the trainer or outside with a power meter. I recommend that if you choose the trainer that rather than using ERG mode you simply make sure that you are within the power targets at all times. This works especially well with Zwift where the changing gradients add some variety to the workout.

In the majority of cases you will want to stay towards the bottom of the target range here, as riding towards the top of the range creates a lot of extra fatigue for limited benefits. Riding at this intensity helps improves your body's production of mitochondria, which happens at the bottom end of the range.

However, if you are approaching an event where your power target will be in zone 2 (like an Ironman), then you may want to sit closer to your race target pace in the months approaching your event.