Workout Wednesday with Kate Bramley

After having a banner year in 2014 by earning the bronze medal in Edmonton for the sprint distance World Championship 25-29 age group category, Australia’s Kate Bramley proved that success can be outdone. At the Chicago Grand Final, she was able to trade in her bronze medal for the gold and win the same distance race in the same age category. By adding a title to her list of accomplishments in 2015, we look at her workout successes and favourite routines.

How you got involved in triathlon?
I was looking for a new challenge and decided to give triathlon a go!

How often you train?
Every single day.

Best training advice?
Be consistent and only miss sessions when you are really unwell.

What motivates you to race?
The winning feeling!

Favourite swim workout:
400 IM fins
10x50 as 25 skull + 25 acceleration
5 sets of 400 with pool buoy & band
1. 25 max + 175 steady x2
2. 50 max + 150 steady x2
3. 75 max + 125 steady x2
4. 100 max + 100 steady x2
5. 125 max + 75 steady x2
600 snorkel as 25 one arm + 25 fist drill

Favourite bike workout:
100km easy cycle 90RPM incl. 10 sets of 4mins hard 90RPM + 2mins easy 100RPM

Favourite run workout:
3km easy jog warm up with drills & run throughs
10 sets of 400m max on the track + 200m easy jog in between
3km easy jog cool down
+ 30min easy cycle 100RPM post session