OUR SERVICES


RIAK ONLINE


  • Audio swim sets & briefed pool sets
  • Online cycling sessions (smart-trainer & non-smart trainer)
  • Coached run sessions
  • Strength & conditioning classes
  • Free coach consultation upon joining
  • On-demand sessions
  • Online training resources

£29.99pm or try a 1-month FREE trial now!

RIAK COACHING


  • RIAK Squad Membership – bespoke training plan, regular coach communication and on-going supervision
  • Defined Duration Plans – tailored training plans for the athlete desiring independence
  • Personal Coaching – a fully supervised programme designed for those whose goals are fitness rather than event focused
  • RIAK Tri Training Camp 2022 (30 April – 7 May)

Book onto our Tri Training Camp before 1st Jan and enjoy £100 off!

RIAK ONLINE TIMETABLE


MONDAY

Cycling - FTP Builder

(6:45am - 7:45am)
High intensity session focused on lifting your aerobic threshold so you can ride harder for longer
[Smart trainer session]

Run Club - Intervals

(6:00pm - 7:00pm)
A fun and friendly atmosphere performing short high intensity intervals
[Join the coach for the warm-up and come back together after the intervals for the core exercises and cool down]

Cycling - Tech-no

(6:30pm - 7:30pm)
A dynamic high intensity session with lots of variation week to week
[Non-smart trainer session - join with any indoor bike set up]

TUESDAY

Take It To The Floor

(6:00pm - 6:30pm)
Lower intensity - ideal for fist timers or those needing a lighter workout
[Minimal equipment required]

Strength & Conditioning Workshop: Glute Building Series

(6:30pm - 7:15pm)
Designed specifically for endurance athletes - learn the fundamentals of S&C and build strength where you really need it
[3-4 pieces of kit required]

WEDNESDAY

Cycling - Push The Limit

(6:30am - 7:30am)
Our toughest bike session with a mix of threshold and anaerobic efforts
[Smart trainer session]

Cycling - 12-week FTP Builder Series

(6:30pm - 7:30pm)
Our weekly FREE session - sign up via the RGT app
[Smart trainer session]

THURSDAY

Strength & Conditioning Workshop: Glute Building Series

(7:00am - 7:45am)
Designed specifically for endurance athletes, come learn the fundamentals of S&C and build strength where you really need it
[3-4 pieces of kit required]

Run Club - Tempo

(3:00pm - 4:00pm)
A structured run session made up of half-marathon to 5k pace intervals

[Live coaching feed throughout - take the coach on the run with you]

FRIDAY

Cycling - Endurance Base

(7:00am - 8:00am)
Our lowest intensity session and a good one for first timers as it's focused on banking high quality base mileage and learning at the same time
[Smart trainer session]

SATURDAY

Run Club - Strength Endurance

(9:00am - 10:00am)
A largely low intensity session with bursts of intensity thrown in to keep it dynamic and fun

[Live coaching feed throughout - take the coach on the run with you]

Cycling - Group Ride

(10:30am)
A low intensity social ride over one of RGT's real world courses with no structure other than it being a great opportunity to mine our coaches for advice
[Smart trainer session]