Training schedules and fitness tests

Fitness tests for running

Cooper test

Running schedules for beginners

Running schedule for beginners

Runner's training schedule 1: Short interval run 1

Runner's training schedule 2: Short and long interval run

Runner's training schedule 3: Pyramid run

Runner's training schedule 4: Speed play run

Runner's training schedule 5: Short interval run 2

Runner's training schedule 6: Long interval run

Cycling training schedules

FTP cycling test

Spinning bike training schedule 1: Intensive endurance 1

Spinning bike training schedule 2: Intensive interval method 1

Spinning bike training schedule 3: Intensive endurance 2

Spinning bike training schedule 4: Intensive interval method 2

Spinning bike training schedule 5: Intensive interval method 3

Home training programmes

Home training programme 1

Home training programme 2

You can use the Swim Training Generator to create your own swimming workouts. For example, you can start with a test to determine your swimming pace or do exercises to improve your technique and stamina.

Swim Training Generator 

Basic strength training course