I WANT A NEW YEAR’S GOAL. ANY BETTER IDEAS THAN ‘GET IN SHAPE’?

Set micro-goals that are specific, measurable and varied. You’ll shape up while actually enjoying the process. Here are our experts’ top picks:

RUN A 5K 5% FASTER

By former Olympic triathlete Marc Jenkins

Honing strength, speed and stamina, 5K is the most popular distance for good reason. Jenkins recommends mixing long, slow runs with fartlek, plus a weekly ‘buildup’ run in which your speed increases over 40 minutes. You won’t get bored.

MASTER THE TUMBLE TURN

By Swimco coach Luke Parks Add a skillbased goal into the mix: the tumble turn will supercharge your pace and efficiency in the pool, yet few amateur swimmers take the time to perfect it. Start slow, practising the somersault, push-off and glide. Speed up once you’re confident.

LEVEL UP YOUR SQUATS

By strength & conditioning coach Dan Chappell

If you only smash one PB in 2022, make it the back squat. Chappell suggests adding 2.5kg every week; you won’t always do it, but it’s a solid aim. Slowing your lowering phase to four seconds is another way to develop your muscular endurance.