Welcome to our group programs page. Scroll down to find the program that's just right for your needs. The group programs we offer are geared for the beginner. You will train, learn & grow with other beginners just like you. We have a blast together in our programs & would love to have you join us!
If you're not a beginner check our individual training page.
Beginner Triathlon Program
Train for your 1st sprint triathlon with other beginners!
This is for folks brand new to triathlons: no swim, cycling or run experience needed. That means if you don't know how to do any of it we'll teach you from the beginning & all the way through the finish line. Specifically for people brand new to swim bike & run. If you're not a beginner click here for individual training.
Includes skill & technique work, nutrition & fueling education, periodization, weekly written plan to keep & core strengthening. Everything you need for a successful triathlon. This program is a blast!
Train for Honolulu Sprint Triathlon May 10, 2019.
Training starts January 25, 2020 at Ala Moana beach park.
We recommend you participate in our biathlon program to get a jump start on multisport.
Mondays & Wednesdays 5:30pm plus every other Saturday 9am.
We train mostly at Ala Moana, Kapiolani & Waialae parks. If you have questions contact coach Emily at email@example.com
You'll have written training for each day via Final Surge (this is free to you). We do expect that you put training for this race top priority over your other workouts you usually do.
We won't be training for a specific race in these classes. Instead, whatever race you're training for you can include our workouts into it. Or just stay active if you're not training for anything special.
All levels welcome but you need to already know how to swim, bike run.
Every Monday & Wednesday 5:30pm and every Saturday 9am
September 21 - October 17 (summer training round 2)
*Because of constant mandate changes please check with coach Emily for any updated start dates.
Every Monday is a run
Every Wednesday is a swim (due to popular demand)
Every Saturday is a swim
Meet at various spots around Honolulu (Ala Moana, Kapiolani, triangle parks).
*See our other option for cycling & resistance training via webcam
We'll be working on skills & technique:
-Run: pose method for efficiency, increased power through hillwork & drills, pacing. Some additional speedwork.
-Swim: gaining confidence with swells & waves, technique work (rotation, catch, pull etc), tactical skills (drafting etc).
These workouts are different than our group programs. They're workout sessions vs a full training program. Train for whatever race you wish and come to our sessions to get a solid session within your own training.
This is a great intro into our Biathlon program, starting in Oct.
Another difference is you do not have to participate in every class.
-All classes for all four weeks. Every session.
$145 PAY LINK https://bit.ly/31bsON6
-Only two disciplines for all four weeks. For example, just the swim sessions (Wed & Sat), but no Mon run.
$105 PAY LINK https://bit.ly/2Va89oQ
-Only one of the disciplines for all four weeks. For example, only the run sessions on Mon.
$60 PAY LINK https://bit.ly/3dsxyR2
Sorry you cannot mix & match. If you choose the "Only two" or "Only one" options.
Questions? Contact coach Emily at firstname.lastname@example.org
Webcam Group Training
Train with OnTrack Fitness from anywhere via webcam group training!
You have two options.
Do both or just one:
-Cycling - we'll be using bike trainers for cycling workouts. You will need to have a working bike (with multiple gears) and a bike trainer. Nothing needs to be fancy it just needs to work.
-Resistance training - total body resistance workouts for anyone, but with a "nod" to endurance athletes. You'll need a set of light & a set of heavy weights (even if they're makeshift).
Tuesdays, August 25 - September 15 2020
Cycling 5:30 - 6:10pm (HST)
Resistance 6:30 - 7:10pm (HST)
Webcam via Zoom.
You'll receive a zoom invite shortly before each session.
Highlights of what we'll work on:
Bike - becoming efficient through gearing, pacing, using the pedals smoothly (no "dead space") and cadence. Any level welcome!
Resistance - we'll hit every major muscle group for endurance but we'll focus on proper technique. We'll maximize our time by doing some multijoint work, opposite muscle work ect. We might add in some plyometrics to get the heart rate up a bit - it will be a lot of fun...I promise!
Any level welcome.
Ironman 70.3 Program
Train for the Ironman 70.3 Hawaii with us!
Are you ready to swim 1.2 miles, bike 56 miles & run 13.1 miles? You will be ready by race day when you train with Ironman Certified Coach Emily Collins.
We will have SO much fun training for this, but we'll also work smart, train hard & get you optimally fit for the course.
No 70.3 triathlon experience needed. If this is your first, you are welcome here. If you plan on doing this as a relay, you are also welcome here.
Jan 15 - May 30 2020 race day. Race is on the Big Island. (2021 training TBD)
Wednesdays at 5:30pm
Every other Saturdays at 9am
$465 Must preregister. Price increases Jan 10
Info meeting prior to first session. We'll meet at Ala Moana beach by lifeguard station 1E. As always questions are welcome.
Train for the Honolulu Marathon. With a solid training plan & dedication, anyone can complete a marathon. The Honolulu
Marathon training for 2020 is postponed to next year, due to local mandates.
*This is a 22 week program. This gives us time to have rest weeks & increase mileage slowly..
*Every other Saturday endurance runs starting Saturday, June 29 at 8am. We start with a 1 hour or 6 mile run (whichever is first) at Kapiolani Park. Start time will move to 7am as our mileage increases. We will go to 18-20 miles. You will not have to do any long runs on your own.
*Every Wednesday 5:30pm at Ala Moana Beach Park for intensity runs & technique work.
*Includes a 3 week taper.
*Includes fueling education/strategy, pace coaching, mental training & race day strategy. Everything you need to become a marathoner. This is NOT just a group getting together to run. You will have
coaching from endurance coach Emily Collins
*All of your long runs will be within our group training. Coaches will be there as support team for the long runs.
*First time marathoners are welcome. Walk/runners are absolutely welcome. All paces!!
*If you plan on doing the Start to the Park 10k we will open up the last eight weeks for you to train with us but specifically for your event!
*Registration is $375. Link below Must register by June 1st
Questions? Contact coach Emily (808) 628-8108 email@example.com
We'll be specifically focusing on muscle groups for runners & triathletes BUT our sports yoga class is for anyone. This is a perfect way to keep you strong & limber for your training...and you don't have to know anything about yoga to come to class!
We'll meet in the grassy area across from the L&L cafe and the pond. This is across from the magic island parking lot.
Sports yoga is perfect for the triathlete or runner.
Classes are not ongoing; next class series will be after local mandates are lifted
$30 for all three classes
Ala Moana park between the pond & L&L Cafe
If you only want to participate in one class the price is $10
No run or swim experience needed.
This program is beginner friendly! Training is for the Biathlon (run/swim) hosted by Waikiki Swim Club at Ala Moana early January.
Don't know how to swim? Can't run? No problem! We'll teach you. This is a GREAT way to start your multisport lifestyle. We recommend this program prior to our beginner triathlon program.
If you're already a runner/swimmer join us to improve your pace & technique.
This isn't just a group getting together for run & swim. We'll be training you on technique, pacing, breathing, mental training & you'll get a written plan to follow. You'll gain knowledge, improve technique, have fun & meet like minded people.
Mondays 5:30pm & every other Saturdays 9am
Oct - early Jan (this may change due to local mandates, TBD)
Ala Moana Beach Park
$300; must preregister; link below
Race distances is a 5k run followed by a 1k swim.
If you have questions contact coach Emily
Need some help with your swimming? No problem, we're here to help you get started or take it to the next level.
Our swim clinic is for two groups:
1) The beginner. This means if you don't know how to swim, we're talking about you. No beginner is too beginner. We've put a lot of little duckies in the water & they've all popped up swimming. YOU can too!
2) The person that is ready to get to the next level. Maybe you can already swim but are frustrated with lack of progress in either speed, comfort or skill. We can help!
Ala Moana beach Saturday September 7, 2019; 11am-12:30pm
$15. Meet by lifeguard station 1E
*Swim clinic is now full. Check back or contact us for the next clinic*
You are responsible for finding us. Contact us if you need extra directions
Space is limited so we ask that you register early.
Contact coach Emily with questions or call 808-628-8108