Group Programs

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  
We hope to start this program mid to late summer 2021 at Ala Moana beach park. Race day is November 7, 2021.

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 


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.




Monthly Training

Our monthly training is happening until things get back to normal from covid & we can do longer programs. Our next long term program will be the Beginner Triathlon, which we hope starts mid to late summer.

This is a one month training for event of your choice, or fitness fun. We won't be training for a specific race in these sessions. 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 and/or run. 

Swim - skills & technique:

Gaining confidence with swells & waves, technique work (rotation, catch, pull etc), tactical skills (drafting etc).
Saturdays March 27 - April 17, 2021; 1-2pm 
$60 - class is full 

Run - pose method for efficiency, increased power through hillwork & drills, pacing. Some additional speedwork.

Mondays, March 22 - April 12, 2021; 5:30-6:30pm


Cycling - cycling basic technique & pacing. Learn proper gearing/pedaling, hills & efficiency. 

Saturdays May 1 - 22; 9am - 10:00 or 10:30am depending on focus.


Questions? Contact coach Emily at

Webcam Group Training

Train with OnTrack Fitness from anywhere via webcam group training!


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, April 6-27, 2021
Resistance 6:30 - 7:10pm (HST)
Webcam via Zoom. 

$45 Pay link

You'll receive a zoom invite shortly before each session.

Morning Yoga - Geared for a longer hold on each pose, allowing time for the muscles to relax & get into the stretch. No yoga experience needed.

Tuesdays, April 6-27, 2021

Yoga 9:30 - 10:10am (HST)Webcam via Zoom.

$45 Pay link

Find us on YogaFinder

Ironman 70.3 Program

This program is cancelled for the 2021 season. Contact coach Emily to train individually. 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.


Contact us via Facebook or contact coach Emily directly at (808) 628-8108

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Marathon Program

We're crossing fingers this happens for 2021!
Train for the Honolulu Marathon. With a solid training plan & dedication, anyone can complete a marathon. The Honolulu


Marathon training for 2021 will depend on local mandates. Stay tuned.
*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


Sports yoga

See our webcam yoga classes under webcam group training!

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

Contact with questions

Biathlon Program

This program was cancelled for the 2021 season. 


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

Race distances is a 5k run followed by a 1k swim.

If you have questions contact coach Emily

Swim Clinic

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 10am-11:30am 
Next swim clinic date TBD, late spring 2021

$15. Meet by lifeguard station 1E 

Click here to go to our Facebook event page. This is where you can get more details plus the registration link.

You are responsible for finding us. Contact us if you need extra directions

Space is extremely limited so we ask that you register early.  

Contact coach Emily with questions or call 808-628-8108