~I am building a fire and every day I train, I add more fuel. At just the right moment, I light the match ~ Unknown

A  workout is essentially a ‘roadmap’ that clearly identifies the steps needed to take to reach a desired destination. Having a workout plan provides you with structure so you aren’t wondering what to do next, and also helps you meet goals and prevent burnout.

Try our workouts below. See what you think. Efficiency and consistency are key in your training regime.


Favorite Warm-Up


2600m Moderate Effort Swim

Pull Phase Focused Swim

Ratchet your pace Swim


Pink Mist Ladder

Negative split 300s

Tech_150 or 300s_and 25s

Pink Mist 10 x 300

200s with recovery 50s

Breathing pattern exploration

Tech_16 x 100 CSS declining rest

Tech_Endr_drills_steady swim

Endurance 2-3 x 800


Looking for some quality trainer rides to complement your outdoor riding? Here are a few courtesy of The Doctrine Training Ltd.

5 x 5 min @ 100 percent of FTP effort!

20 x 30 ON! 30 Off