Tuesday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk
Take Your Swimming to New Heights: Swim Fitness Improver for Intermediate Swimmers.
Attention, intermediate swimmers! If you’re logging 2,000m to 3,000m per session and are determined to enhance your performance,
View More Tuesday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk
Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps E
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the final in the series series of workouts. Following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
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Friday Fartlek Run: 6x 3min VO2 Max Run
This Friday Fartlek Run is a high-quality VO₂ max session designed to improve top-end speed and short-term tolerance to higher intensity efforts. Featuring 6×3-minute reps at Level V with short recoveries, this workout is ideal for 5km and 10km runners, as well as sprint and Olympic-distance triathletes looking to sharpen speed and race-specific fitness.
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Why Testing Your FTP Now Makes You Race Better
Regular FTP testing—especially using a ramp test—helps athletes train and race with accurate, up-to-date power targets without excessive fatigue. This article explains why testing every 4–6 weeks improves pacing, reduces race-day risk, and leads to smarter execution in key endurance events.
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Challenge Wanaka: Nutrition & Hydration
At Challenge Wanaka, nutrition and hydration mistakes rarely feel dramatic in the moment — but they almost always show up late in the race. In this article, I explain why fuelling and pacing are inseparable at Wanaka, how small early decisions quietly add up, and what actually helps athletes run well when fatigue starts to bite.
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Tuesday Training Plan: Conquer the Old Ghost Road (8 week MtB Prep)
Conquer one of New Zealand’s most iconic mountain bike trails with confidence.
Conquer the Old Ghost Road (8 Week MtB Prep) is a structured, progressive training plan designed to build the endurance, strength, and technical skills needed for this legendary backcountry ride. Whether it’s your first attempt or you’re aiming to ride stronger and smoother, this plan helps you arrive fit, prepared, and ready to enjoy every kilometre.
Sunday Smart-Trainer Session: Triathlon Plus Bike Strength A
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
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Challenge Wanaka Run Leg Deep Dive
The Challenge Wanaka run leg is where many athletes fade — not because of fitness, but because of pacing mistakes made early. In this run deep dive, I explain how to start conservatively, settle into rhythm, and build a strong finish off a deceptively demanding bike leg, plus a free Wanaka-specific pacing blueprint to guide your race-day execution.
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Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher
Ready to run your first 10K but not sure where to start? 10K Kickstart is a 12-week beginner-friendly plan designed to take you from running 30 minutes to confidently finishing 10K—with just three runs per week. You’ll get a structured progression, app-based training calendar, private community support, and fortnightly coaching calls with Coach Ray to keep you on track. 🏃♂️🏁
View More Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher
Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps D
I needed a sequence of challenging hill sessions for an athlete wanting to improve their time up Alpe du Zwift. This is the fourth in the series and over the coming weeks following these sessions, you will boost your FTP and your ability to sustain your effort up a climb. These sessions are not just useful for Alpe du Zwift, but also hilly events like the Lake Taupo Cycle Classic or Five Passes Tour here in New Zealand.
View More Sunday Smart-Trainer Session: Ray’s Sustained Hill Reps D