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EASY
- 2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS
- 2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS ZWIFT FILE
- 2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS
- 2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS ZWIFT FILE
- 2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS
- 2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
- 2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS
- 2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
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LONG
- 2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX
- 2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
- 2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
- 2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
- 2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
- 2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
- 2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX
- 2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
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SPEED
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE
- 2018 BIKE - SPEED - 01 HOURS 11 MIN - HIIT
- 2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12
- 2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12 ZWIFT FILE
- 2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS
- 2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS ZWIFT FILE
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STRENGTH
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS ZWIFT FILES
- 2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE 01
- 2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK
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TEMPO
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TEST
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE
- 2018 BIKE - SPEED - 01 HOURS 11 MIN - HIIT
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE
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DRILLS
- Articles coming soon
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EASY
- Articles coming soon
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LONG
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SPEED
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STRENGTH
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TEMPO
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TEST
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DRILLS
- 2018 SWIM SPEED 3000-2500-2000 SPEED DRILLS
- 2020 SWIM DRILLS 4000-3500-3000 GRINCH DRILLS
- SWIM DRILLS 3000-2500-2000 JR SPECIAL DRILLS
- SWIM DRILLS 3000-2500-2000 REACH + RCVRY
- SWIM DRILLS 3500-3000-2500 CLEAN ENTRY
- SWIM DRILLS 3500-3000-2500 DRAG LESS
- SWIM DRILLS 3500-3000-2500 DUMBBELLS
- SWIM SPEED 3000-2500-2000 SPEED DRILLS
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SPEED
- 2018 SWIM SPEED 3000-2500-2000 ALL SPEED ALL DAY
- 2018 SWIM SPEED 3000-2500-2000 DRILLS+SPEED+WALLUPS
- 2018 SWIM SPEED 3000-2500-2000 MINI SPRINTS
- 2018 SWIM SPEED 3000-2500-2000 SPEED DRILLS
- 2018 SWIM SPEED 3000-2500-2000 SPRINTS
- 2020 SWIM SPEED 4000-3500-3000 DRILLS+SPEED+WALLUPS 4k MAX
- 2020 SWIM SPEED 4000-3500-3000 SHORT N FAST
- 2020 SWIM SPEED 4000-3500-3000 SPEED SANDWICH
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STRENGTH
- 2018 SWIM STRENGTH 3000-2500-2000 BUOY LOVE SETS
- 2020 SWIM STRENGTH 4000-3500-3000 PULL FESTIVAL
- 2020 SWIM STRENGTH 4000-3500-3000 PULL SETS
- 2020 SWIM STRENGTH 4000-3500-3000 STRENGTH + TOYS
- 2020 SWIM STRENGTH 4000-3500-3000 STROKE MIX UP
- 2020 SWIM STRENGTH 4000-3500-3000 TEMPO MIX UP
- 2021 SWIM STRENGTH 4000-3500-3000 STROKE LADDERS
- 2021 SWIM STRENGTH 4000-3500-3000-2500-2000 LC WORK OVER
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TEMPO
- 2018 SWIM TEMPO 3000-2500-2000 THRESHOLD + MODERATE
- 2020 SWIM TEMPO 4000-3500-3000 12 DAYS OF POOL-MAS
- 2020 SWIM TEMPO 4000-3500-3000 TEMPO PYRAMIDS
- 2020 SWIM TEMPO 4000-3500-3000 TURN UP THE TEMPO
- 2021 SWIM TEMPO 4000-3500-3000 DESCENT INTO MADNESS
- 2021 SWIM TEMPO 4000-3500-3000 TEMPO ROUNDS & LADDERS
- SWIM TEMPO 3000-2500-2000 TEMPO SETS
- SWIM TEMPO 4000-3500-3000 SHORTY AND ZIPPY
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TEST
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VOLUME
- 2018 SWIM AEROBIC 3000-2500-2000 DRILLS+AEROBIC
- 2018 SWIM AEROBIC 3000-2500-2000 DRILLS+SPEED+VOLUME
- 2018 SWIM AEROBIC 3000-2500-2000 LONG SETS
- 2020 SWIM 4000-3500-3000 BREAKING BACK IN
- 2020 SWIM AEROBIC 4000-3500-3000 BREAKING BACK IN
- 2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE
- 2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE
- 2018 SWIM AEROBIC 3000-2500-2000 DRILLS+AEROBIC
- 2018 SWIM AEROBIC 3000-2500-2000 DRILLS+SPEED+VOLUME
- 2018 SWIM AEROBIC 3000-2500-2000 LONG SETS
- 2018 SWIM SPEED 3000-2500-2000 ALL SPEED ALL DAY
- 2018 SWIM SPEED 3000-2500-2000 DRILLS+SPEED+WALLUPS
- 2018 SWIM SPEED 3000-2500-2000 MINI SPRINTS
- 2018 SWIM SPEED 3000-2500-2000 SPEED DRILLS
- 2018 SWIM SPEED 3000-2500-2000 SPRINTS
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ALL
- STRENGTH - BODY WEIGHT - CIRCUIT (squats_push ups_hops_plank_jacks)
- STRENGTH - BODY WEIGHT - CORE CIRCUIT (mtnclmbr_sqtthrst_plnkmrch_wndsdwpr_crbkck)
- STRENGTH - GEAR NEEDED - CIRCUIT (squats_dlifts_press_rows_hanglegs_weightplank)
- STRENGTH - MINIMAL GEAR - CIRCUIT (squats_push ups_climbers_swings_rows_plank)
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CORE
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INJURY PREVENTION
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LOW BODY
- 2020 SWIM DRY LAND + LOW BODY
- STRENGTH - BODY WEIGHT - 2018 - ATTACK OF THE GLUTES
- STRENGTH - BODY WEIGHT - 2021 - 45 MIN - LEG + CORE TEAM WORK
- STRENGTH - BODY WEIGHT - BREAK AN ANKLE
- STRENGTH - GEAR NEEDED - LEGS OF STEEL
- STRENGTH - MINIMAL GEAR - 2019 - BAND WORK FOR PF
- STRENGTH - MINIMAL GEAR - 2020 - HAMMY FOCUS - 45 MIN
- STRENGTH - MINIMAL GEAR - HIP FLEXOR
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ROWER
- Articles coming soon
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RUN
- Articles coming soon
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SWIM FOCUS
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UPPER BODY
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
- 2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS ZWIFT FILES
- 2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS ZWIFT FILE
- 2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION ZWIFT FILE