Key Session Breakdowns
Deep dives into the individual sessions and tests that actually move the needle - lactate and critical power testing, key workouts, and what gives the biggest return.
Ranking My Worst Training Sessions
Everyone asks about my favourite sessions. These are the five I dread seeing pop up on TrainingPeaks - and I still do every one of them.
Read the full post
3 Fitness Tests That Gave Me Actionable Data
Three tests that gave me real, actionable data this year, not just a feeling about how training's going: Swim CSS, Bike Critical Power, and Run Lactate testing.
Read the full post
Key Session: Swim VO2 Max
This week's key session: VO2 max swim intervals, now up to 75-second reps with barely any rest. The numbers say I pushed harder than planned, and my stroke rate's finally coming right.
Read the full post
Key Session: Bike Critical Power Test
Two max efforts, three minutes then twelve, with a long recovery in between. The maths that comes out the other side is my actual power ceiling for Japan.
Read the full post
Which Session Gives Me The Biggest Gains?
If I could only keep one session a week, it wouldn't be the hardest one. It'd be the long bike - one session, loads of adaptations.
Read the full post
What NOT To Do For A Bike Lactate Test
Did a bike lactate test with Andy last week. It didn't go well. Here's what actually went wrong, and what a proper test protocol looks like.
Read the full post
Key Session: Activation, Pace Progression & Hill Sprints
One hour, three completely different jobs - waking the right muscles up, holding form as the pace climbed, then twelve hill sprints to finish it off.
Read the full post
Ranking My 5 Favourite Training Days
Everyone asks about the hardest sessions. These are the five I actually look forward to, and the reasons have nothing to do with how hard they are.
Read the full post