Train Smart, Race Strong: Your Kiwi Guide to SwimRun Success

SwimRun isn’t just about endurance—it’s a uniquely Aotearoa-style test of grit, teamwork, and sheer determination. Whether you're a seasoned legend or lacing up for your first crack at it, getting your training right will have you racing stronger, smarter, and more confident on event day.

Let’s get stuck in:

1. Build That Base – Aerobic Endurance

This is your long-game mahi—those longer runs and swims that build your engine. Think 60+ minute jogs through local trails or 45-minute non-stop swims at the beach or pool. Keep your heart rate in that steady 70–75% zone (roughly 220 minus your age) to boost stamina. This forms the base for handling the challenge of linking land and sea.

2. Add Some Grit – Anaerobic Threshold Work

For those punchy bits—like legging it up a hill or surging past a rival—your high-intensity training is gold. Push to 85–90% of your max heart rate with short, sharp intervals (1–8 mins) during your run and swim sets. This gets you ready for the moments that count—where races are won or lost.

3. Strength for Staying Power

You don’t need a flash gym setup. A couple of strength sessions a week—think bodyweight work, resistance bands, or functional movement—will bulletproof your joints and balance out your body. It’s injury prevention 101 and gives you the resilience to go the distance, especially on gnarly terrain.

4. Technique is King (or Queen)

Small changes = big gains. A smoother swim stroke or better run form can shave off minutes and save energy. Set aside one session a week for focused technique—get feedback from a coach, join a local club, or use your phone for some video review. It's not just about grinding—it’s about gliding.

5. Train the Brain

SwimRun challenges the mind as much as the muscles. Racing with a mate? Train together, learn each other’s rhythm, and work out when to talk—or shut up and grind. Going solo? Build mental toughness with longer sessions, practice positive self-talk, and use tricks like music, mantras, or even a mid-race lolly to keep the stoke high.

6. Nail Those Transitions

Running in a wetsuit. Swimming in shoes. It’s all part of the fun—but it needs practice. Don’t wait for race day to test it out. Do brick sessions where you run then swim, swim then run, in full gear. Practice getting in and out of the water on sand, rocks, jetties—you name it. Smooth transitions = free time.

7. Respect the Rest

Here’s a classic Kiwi truth: hard work is good—but so is knowing when to chill. Your body needs rest to get stronger. Bake in recovery days, and don’t be a hero if you’re feeling cooked. You’ll come back sharper and more fired up for the next session.

8. Make a Plan (and Flex When Needed)

Consistency beats hero sessions every time. Build a realistic plan that fits around your work, whānau, and weather. Focus on key sessions, build gradually, and aim to peak at the right time. Missed a day? No drama. Just jump back in. It’s a marathon (with swims), not a sprint.

9. Train Clever, Race Confident

You don’t need 20-hour weeks. Double-dip where possible—like long runs with gear practice or technique-focused intervals with endurance benefits. Keep things fresh and fun. Training smart means you show up to the start line fizzing with energy, not flat as a pancake.

Let’s Go!

SwimRun in NZ is wild, raw, and beautiful. From lake crossings to bush trails, there’s nothing else quite like it. So gear up, put in the mahi, and get ready to earn that finish line feeling. The course is calling—are you ready?