Broken Bone

The perfect race day preparation training set.

This session was used religiously by Mark Bone while training triathletes Hamish Carter and Bevan Docherty in their build up to the 2004 Summer Olympics where Hamish got the Gold and Bevan Silver.

Inhaler

Like the name suggests, this will get your heart rate right up there.

The main set is 2400 meters long and strategically designed to increase your swim speed and strength for race day.

Iron Heart

Mark Bone is hands down the #1 triathlon swim coach in New Zealand and has a history of making great athletes who can't swim turn into front of the pack swimmers.

Triathletes from all over the country move to Auckland, New Zealand to swim with Mark Bone. This is his #1 foundation session, in detail! No stone is left unturned.

Waves

Session taken from the legendary Australian swim coach Cole Robson who has trained everyone including Macca, Craig Alexander, Brad Bevan and more.

This session is designed to get triathletes swimming much much faster.

Usain Bolts

Triathletes are swimming faster and faster, this set will help you swim extremely fast.

Mark Bone took non-swimmer Hamish Carter to being a front of the pack swimmer and Olympic Gold Medalist by doing this exact set. Along with Terenzo Bozzone, Bevan Docherty, Dylan McNeiss & Cameron Brown.

Aerobic Conditioning

This session is being done by every single professional triathlete on a regular basis.

This is the meat and potatoes session that you have to be doing before you tackle any of the speed sessions. This lays down the foundation and gives you the confidence you need to swim long open water distances.

Loose Ends

Taught to Macca by Cole Stewart (Father of Miles Stewart) in the 1990's and still one of his all time favorites today! loose ends help you stay in control during the back end of your swim, great for Olympic to Iron Distance.

Perfect for maintaining speed and strength so you can come out of the swim fresh and ready to demolish the bike leg.

Open Water Session

Done in Kona, Hawaii, while Chris prepared for Ironman World Champs 2012, he walks you through his #1 open-water swim set that he uses before every big race.

You won't want to miss this.

Power Ups

Set in the mountains of Davos, Switzerland, this is a key training set that Chris used to recover his bike endurance after he converted from Olympic to long course.

He won the ITU long-course world championship two weeks later.

MVO2

These will get your heart rate going and strengthen your respiratory system, allowing you to dig deeper on the bike, perform stronger on the hills, and enjoy a strong and smooth ride.

Mediums

Introduced to Chris by Nick Gates, a multiple Tour de France rider and now the Saxo Bank sports director, these sessions are short but extremely effective and will improve your ability to maintain a faster pace on race day.

Hammer Time Hill Repeats

Five-time world champion triathlete Terenzo Bozzone shares with you his #1 workout session for hilly bike courses.

He currently holds the Wildflower course record and is a regular training partner of Macca's. No stone goes unturned with this workout; he gives you everything!

Stackers

Strength & Power, big gear work. Perfect off season maintenance session when you don't have much time.

Wolf (full length)

FULL SESSION: Train with Macca in real time!

Great speed session to help you break away right out of T1 or to stay away and hold off the pack behind you. Turbo Trainer, Indoor session. Race simulation work, problem solving session.

The Bank (full length)

Hands down Macca's favorite indoor trainer set of all time. A classic he learnt in the 90's that he still uses religiously today to help with his foundation work and peddling efficiency.

The Classic (full length)

FULL LENGTH: Train with Macca in real time and watch him suffer!!

Taught to Macca by his strength and conditioning coach Mick Gilliam who used this alot with Greg Welch and Spencer Smith in the 90's. Excellent indoor trainer set for those that are dealing with bad weather and still need a solid training session done.

Tempo Trial Run

Tempo based trail run that Macca has specifically modified over the years for triathlon.

Done differently than a traditional tempo run so triathletes can benefit from running off the bike and remaining in control up and down hills.

Echoes (full length)

The perfect indoor set for those bad weather days when you're unable to get outside. Suffer with Macca in real time using one of his core Speed workouts.

Adjust the speed to your own pace and enjoy this 30 minute tough as nails workout.

LSD

Putting in the base miles is key for every endurance athlete.

Chris shows you exactly how you can do this more effectively while keeping it fun and, hopefully, injury-free.

Pyramids

This will enable you to build pure running speed.

Chris did this set with five of the 2012 female Olympians (two weeks prior to the games) for triathlon, including Lisa Norden, who won silver in a photo finish.

Hill Repeats

A must do session for any hilly races you may have coming up. Used by Macca and Terenzo in their build up to Wildflower over the years (5 wins + Course Record).

After mastering this session you will only want to race on the toughest courses in the world.

Bricks & Mortar - Track

A must do track session taken from Brett Sutton, something he's had every single one of his 11 World Champions do over the years. If you're not doing this session you're seriously missing out. Macca also throws in an Ironman specific modification to this session that he's used in all his Kona training camps over the years.

Accordion

Set on the beautiful trails of Davos, Switzerland, this set was introduced to Chris by one of Australia's greatest marathon runners of all time, Steve Moneghetti, to help strengthen the second half of his marathon.

Treadmill

This is used to increase your leg speed so you can run faster. It's used heavily in training for sprint or olympic distance races.

Chris shows you exactly how he uses the treadmill with Cameron Good a rising ITU star actually doing the session.