JOE’S FAVOURITE SBR SESSIONS

Despite being predominantly self-coached, Joe joins coached sessions to keep race sharp…

SWIM

My focus has been a fast start in races to try to get on the feet of the front pack. To help, a swim set we’ve done a lot recently is 8 x 25m fast off 30secs, then 10 x 100m at a high aerobic intensity or about 5secs/100m slower than 400m pace. For me, this is going every 90secs with 15secs rest between efforts. I then swim 200m easy and repeat the whole set, sometimes with paddles and a pull buoy. Using bands and taking an extra 5secs per interval is an alternative.

BIKE

I’m sponsored by Wahoo who’ve purchased Sufferfest and I’m really enjoying the software. My favourite sets are the 1hr maximum aerobic power, with VO2 max efforts from 1-5mins. A good one I did recently was called Nine Hammers. There are six VO2 max intervals and three threshold intervals, each lasting between 2:30-4 mins. Then you get to rest for about 2-3mins.

RUN

I usually do this one as part of a brick session, and it’s a 3 x 5km run off a 3min jog recovery. I run fairly hard, 70.3 race pace or faster, and normally undertake it off the back of a long ride of 90 miles or more.