Endurance Training & Exercise Science

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.

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

Start swim class with lane safety, water confidence, pace-clock basics, circle swimming, practice structure, and sample sessions for beginner, intermediate, triathlon, and lifeguard groups.

A beginner-friendly full-body strength session for triathletes that prioritizes movement form, balanced exercise selection, gradual loading, and a repeatable training foundation.

Learn how stroke rate, stroke length, pace, and perceived effort interact, plus practical ways to test swimming cadence without over-gliding or simply spinning faster.