Endurance Training & Exercise Science

Learn how to structure a long run while navigating New York sidewalks, roads, intersections, weather, visibility, and route choices more safely.

A hill fartlek workout using telephone poles as safe landmarks for speed play, with a 1-to-5 pyramid that can be scaled for runners and triathletes of different levels.

A controlled track interval workout using repeated 200-meter fast efforts and 100-meter walking recoveries to teach pacing, speed endurance, and energy-system recovery.

A structured triathlon swim workout combining streamline, sculling, treading, IM skills, moderate freestyle, and short faster intervals for technique, endurance, and speed.

Practice cycling cadence, resistance control, stable posture, single-leg coordination drills, and short tempo intervals in two structured triathlon cycling sessions.

A six-session triathlon strength progression using medicine balls, body weight, dumbbells, bands, and pull-up work to develop strength, stability, movement control, muscular endurance, and power.

Intermediate Swim Session 3 develops streamline, controlled dolphin dives, dolphin kick, sculling, rotation, and body-position skills with supervised underwater practice.

Learn to Swim Session 3 develops water confidence through sculling, supported floating, buoyancy awareness, progressive kicking, breath control, and streamline practice.

Use hill repeats to train effort control and running-specific strength while learning practical cold-weather layering, footing, visibility, and recovery habits.

Intermediate Swim Session 2 develops sculling, treading water, breath control, rotation, faster freestyle, and the basic dolphin-kick rhythm.

Learn to Swim Session 2 builds underwater breathing confidence through bubbles, bobs, kicking, and controlled work-rest intervals that prepare beginners for stroke breathing.

Learn how to build a useful workout journal that records training, intensity, recovery, and reflections so you can identify patterns and make better training decisions.