Seize the Day with Ali

21 May 2019

Racking up 15 to 16 sessions a week may sound daunting to some, but for professional Ironman champion Ali Day, it’s his love of the water that keeps him hooked.

“I was in the water as soon as I was born…I love swimming because of the way it makes me feel – being in the water is something I really look forward to.”

Launching iSwim’s first exclusively land-based program, ‘Ali Day’s 15-minute Power Workout’, the six-time Coolangatta Gold champion gives users insight into the intense training routine professional athletes use to remain at peak fitness.



Using fitness favourites to warm up, including the inchworm, bear crawls and the world’s greatest stretch, the NSW native demonstrates correct form with a picturesque Gold Coast beach backdrop.

“I’ll do these stretches before every race…it’s important to warm up the body before moving onto high intensity work to avoid injury,” he said. 

With an ‘AMRAPS’ main set (‘as many reps as possible’ for the uninitiated), Day’s workout will raise heart rates with squats, sit ups, push ups and burpees in the mix. In addition, it offers inventive alternatives for those completing their power workout in various locations.

“If you’ve got a chair in your hotel room, or a bench down at the park or beach…while doing your sit ups you can dig holes at the beach for your feet or if you’re in a hotel room put your feet under the bed to help maintain form.”

Using a popular mental health practice, meditation, Day guides users through their cooldown routine utilising box breathing.

“Taking time to focus on your breathing, closing your eyes and being still can be a really great way to finish off any workout.”

Now compatible with Fitbit, Apple Watch and Garmin technology, users can track all their land and swim workouts automatically via the app – creating the perfect opportunity to try ‘Ali Day’s 15-minute Power Workout’.

Head to the Apple or Android app store and download iSwim or get the new update for free today and kick start your swim training! You can find the training plans in the ‘My Swims’ section of the app.

To find out more about Ali Day check out his Instagram account @alastairday.

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