Tackling TriDot Workouts: MAV Shuttles, Fartleks, Threshold Repeats, Intervals, Decreasing Intervals, and Cruise Intervals
The TriDot Triathlon Podcast
TriDot Triathlon Training
4.9 • 634 Ratings
🗓️ 29 September 2025
⏱️ 62 minutes
🧾️ Download transcript
Summary
Do you ever wonder why you're doing a certain workout, not just how? This week Vanessa Ronksley and Coach Ryan Tibball break down some of the most effective run workouts to help you train smarter, not just harder. We are starting with quality run sessions. Ryan and Vanessa dig into MAV Shuttles, Fartleks, Intervals, Threshold Repeats, and more! Explaining the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive running "unicorn," understanding the why behind your TriDot workout might be the edge you've been missing.
Transcript
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| 0:01.0 | Hello, everyone, and welcome back to all of our regular listeners. |
| 0:06.0 | And for those of you who are new, we are so happy that you are here. |
| 0:10.7 | I'm Vanessa, your average triathly with elite level enthusiasm. |
| 0:14.8 | And today, I'm joined by coach Ryan Tibble. |
| 0:19.6 | Ryan is a rock star coach. And y'all can trust the statement because he is my |
| 0:25.4 | very own coach and I have first-handedly experienced his expertise and have actually achieved |
| 0:31.4 | things that I never thought possible. He has been coaching with TriDOT for over 10 years, and he's also on the business |
| 0:39.1 | coaching team at Tridot. Now, Ryan is here to help me dig into some of the staple run |
| 0:46.5 | workouts that live in the Tridot ecosystem. And for each one, we're going to be looking at |
| 0:51.9 | the interval pattern, the system it stresses, and tips to nail it. |
| 0:57.4 | If you're a tri-dot user or not, by the end of this podcast, you will have ideas for different |
| 1:03.3 | run sessions and how to crush them. As usual, we'll start things off with the warm up question, |
| 1:09.2 | head into the main set and wind things down with the cool down, where I will ask Ryan to answer one question from our audience. |
| 1:16.3 | Lots of good stuff. Let's get to it. |
| 1:20.0 | This is the TriDOT podcast, the triathlon show that brings you world-class coaching with every conversation. |
| 1:28.1 | Let's get started with today's warm up. |
| 1:31.5 | Welcome to the show, Ryan. |
| 1:33.5 | Always a pleasure to have you on the pod, |
| 1:35.9 | and the warm question that I'm throwing at you is, |
| 1:39.9 | what is your all-time favorite run workout? |
| 1:43.0 | The one that puts a smile on your face and that you get excited about when it pops onto your calendar. |
| 1:50.9 | Well, first off, thank you, Vanessa, for the warm introduction. I'm excited to be back here on the podcast. And you know what? |
... |
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