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Tuesday Training Plan: Swim Fitness Improver Base Training Plan (12-Week BEGINNER Plan – 1.5-2km sessions) 2x/wk – Reusable

Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
I am calling all beginner swimmers aiming to unlock their full potential!

Thursday Training Plan: Sprint Triathlon Training Plan (BEGINNER 12wk Plan, Saturday Race) – Reuseable + Start Any Time

When you cross the finish line of your triathlon, you will have swum, biked, and run to success.
Designed for beginner triathletes targetting a sprint distance race, the primary goal of this training plan is to prepare you to Swim, Bike, and Run faster during YOUR event.

Chef Ray: Mozambique Chicken

Having never tried Mozambiquian food before I was impressed. with the fullness of the flavour and the spice was not over the top. The brown rice was a quality carb to fuel my workouts and the chicken is a great source of protein to assist with recovery.

Thursday Training Plan – Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6-week Plan – Start Any Monday

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who need a short sharp boost to their training over 6 weeks. This plan will lift your FTP qwikly over the next 6 weeks.

Chef Ray: Grilled Chicken with Summer Orzo

Quality carbs to fuel your workouts, fresh veges with quality vitamins and minerals, as well as the chicken providing the protein for your recovery.

Thursday Training Plan: Olympic Triathlon Training Plan for Busy Triathletes (INT 12wk Plan) Power Meter Bike/Pace Run

When you cross the finish line of your triathlon, you will have swum, biked, and run faster than you have in previous events.
Designed for busy triathletes targetting an Olympic distance race, the primary goal of this training plan is to prepare you to Swim, Bike, and Run faster during YOUR event.

Chef Ray: Creamy Chicken Pasta with Tomato Pesto

Qwik and easy, this meal is packed with quality carbs to assist with refuelling ready for your next workout.

Chef Ray: Sizzling Beef with Thai Spices

Fresh and tasty, this meal went down very qwikly.

Thursday Training Plan: 4-Week Running Speed Boost (Reusable and start any week)

4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.
Designed for Runners of ALL abilities who want to run 5km qwiker, the primary goal of this training plan is to make you FASTER.

Chef Ray: Warm Chicken, Pumpkin & Feta Salad with Hummas

Quality carbs from the pumpkin provides fuel for your workouts, and the protein from the chicken assists with the recovery.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.