TIMETABLE

READY TO GO?

For swim squads please speak to us as there are a several options available to you.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Ride
Cent Park - Robertson Rd Gates
5:45 am - 7:00 am
Goal specific sessions, event focused.
RideBig Sessions - building blocks for the plan
Ride
Cent Park - Robertson Rd Gates
5:45 am - 7:00 am
Tempo or Interval based ride, always an easier option if required
RideBig Sessions - building blocks for the plan
Ride
Cent Park - Robertson Rd Gates
5:45 am - 9:00 am
Ride South - including intervals.
Rideusually 3-5 hour options

Ride
Cent Park - Robertson Rd Gates
7:00 am - 9:00 am
Local ride Hard or Easy options
Run
Cent Park - Greenhouse Cafe
6:00 am - 7:00 am
Base/Recovery Run
Beginners Welcome
Run Optional/Recovery Day - important to recover from the weekend or freshen up before the key days
Ride
Centennial Park - Hour of Power
6:00 am - 7:00 am
High Intensity training
RideHITT Work to build your top end power and speed

Run
ES Marks Track
6:00 am - 7:00 am
Speed Work
Beginners Welcome
RunKey Day - most important of the week
Run
Clovelly Beach
6:00 am - 7:00 am
Swim-Run session
RunShort Swim-Run intervals, go easy or hard
Run
Centennial Park - Greenhouse Cafe
7:00 am - 9:00 am
Long Run
RunKey Day - most important of the week
Swim
Prince Alfred Park Pool
12:15 pm - 1:00 pm
Lunch Swim Squad
Swim
Lunch Swim @ Prince Alfred Park Pool
12:15 pm - 1:00 pm
Swim
Swim Squad @ prince Alfred Park Pool
5:15 pm - 6:00 pm
Swim
Swim @ Prince Alfred Park Pool
5:15 pm - 6:00 pm
Swim
Swim @ Prince Alfred Park Pool
6:00 pm - 6:45 pm
Swim
Swim @ Prince Alfred Park Pool
6:00 pm - 6:45 pm

Monday

  • Run
    6:00 am - 7:00 am
  • Swim
    12:15 pm - 1:00 pm

Tuesday

  • Ride
    5:45 am - 7:00 am
  • Swim
    5:15 pm - 6:00 pm
  • Swim
    6:00 pm - 6:45 pm

Wednesday

  • Ride
    6:00 am - 7:00 am
  • Run
    6:00 am - 7:00 am

Thursday

  • Ride
    5:45 am - 7:00 am
  • Swim
    5:15 pm - 6:00 pm
  • Swim
    6:00 pm - 6:45 pm

Friday

  • Run
    6:00 am - 7:00 am
  • Swim
    12:15 pm - 1:00 pm

Saturday

  • Ride
    5:45 am - 9:00 am
  • Ride
    7:00 am - 9:00 am

Sunday

  • Run
    7:00 am - 9:00 am
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Swim
Prince Alfred Park Pool
12:15 pm - 1:00 pm
Lunch Swim Squad
Swim
Lunch Swim @ Prince Alfred Park Pool
12:15 pm - 1:00 pm
Swim
Swim Squad @ prince Alfred Park Pool
5:15 pm - 6:00 pm
Swim
Swim @ Prince Alfred Park Pool
5:15 pm - 6:00 pm
Swim
Swim @ Prince Alfred Park Pool
6:00 pm - 6:45 pm
Swim
Swim @ Prince Alfred Park Pool
6:00 pm - 6:45 pm

Monday

  • Swim
    12:15 pm - 1:00 pm

Tuesday

  • Swim
    5:15 pm - 6:00 pm
  • Swim
    6:00 pm - 6:45 pm

Thursday

  • Swim
    5:15 pm - 6:00 pm
  • Swim
    6:00 pm - 6:45 pm

Friday

  • Swim
    12:15 pm - 1:00 pm
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Ride
Cent Park - Robertson Rd Gates
5:45 am - 7:00 am
Goal specific sessions, event focused.
RideBig Sessions - building blocks for the plan
Ride
Cent Park - Robertson Rd Gates
5:45 am - 7:00 am
Tempo or Interval based ride, always an easier option if required
RideBig Sessions - building blocks for the plan
Ride
Cent Park - Robertson Rd Gates
5:45 am - 9:00 am
Ride South - including intervals.
Rideusually 3-5 hour options

Ride
Cent Park - Robertson Rd Gates
7:00 am - 9:00 am
Local ride Hard or Easy options
Ride
Centennial Park - Hour of Power
6:00 am - 7:00 am
High Intensity training
RideHITT Work to build your top end power and speed

Tuesday

  • Ride
    5:45 am - 7:00 am

Wednesday

  • Ride
    6:00 am - 7:00 am

Thursday

  • Ride
    5:45 am - 7:00 am

Saturday

  • Ride
    5:45 am - 9:00 am
  • Ride
    7:00 am - 9:00 am
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Run
Cent Park - Greenhouse Cafe
6:00 am - 7:00 am
Base/Recovery Run
Beginners Welcome
Run Optional/Recovery Day - important to recover from the weekend or freshen up before the key days
Run
ES Marks Track
6:00 am - 7:00 am
Speed Work
Beginners Welcome
RunKey Day - most important of the week
Run
Clovelly Beach
6:00 am - 7:00 am
Swim-Run session
RunShort Swim-Run intervals, go easy or hard
Run
Centennial Park - Greenhouse Cafe
7:00 am - 9:00 am
Long Run
RunKey Day - most important of the week

Monday

  • Run
    6:00 am - 7:00 am

Wednesday

  • Run
    6:00 am - 7:00 am

Friday

  • Run
    6:00 am - 7:00 am

Sunday

  • Run
    7:00 am - 9:00 am
No events available!
sessions

SESSIONS BY DAY SUMMARY

Monday & Fridays

Optional/Recovery Days – important to recover from the weekend or freshen up before the key days. There is always an option to go hard if you want/need to.

Tuesday & Thursdays

Tuesdays are more goal specific tailored to the individual, while we use Thursdays as a solid group session to push you to get results.

Wednesday

We start the day with our famous Hour of Power (HOP) on the bike. In the evening we have our “key” run speed session or the week at ES Marks Athletic Track.

Saturday & Sundays

Release the weekend warrior, this is when most get in their big training volume for the week. However we have race specific sessions to ensure that you are doing the right thing at the right time.

To Book

email 24 hours (+) before attending 1st session with mobile number, be 5 mins early as all sessions start on time!

Once you are set up, please sign in here

Mckay Oval Centennial Park

Closest entry is the Robertson road gates

ES Marks Athletic field – there is a small admission fee, not included in squad fees.

AddressBoronia St, Kensington NSW 2033

Monday & Fridays

Optional/Recovery Days – important to recover from the weekend or freshen up before the key days. There is always an option to go hard if you want/need to.