Coach Ray – Qwik Kiwi Coaching – Page 269 – Training for Excellence, with Excellent Training

Qwik View – Jules Gilligan NZ Invictus Team Vice Captain

I’ve been working with Jules Gilligan since I first met her properly at the December Invictus Games training camp. I’ve been impressed with the progress…

Qwik View – Nicki Fairbairn NZ Invictus Team Member

Nicki is an athlete I’ve been assisting with her preparation for the Invictus Games. Unlike other members of the team she is relatively isolated down…

Friday Fartlek Run: Gerschler Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

Wednesday Windtrainer Workout: Quad Crusher IV

This workout is great for all cyclists, including mountain bikers and triathletes especially draft legal athletes, to develop sustained threshold power and enhance fitness.

Coach Ray’s Sufferings – 5 Weeks in and 4.4kg of FAT Lost

I’m pleased with how this week has gone. Five weeks after starting my health improvement and weight loss focus I’ve lost 4.4kg of fat. I’m…

Nutrition Plan for Spring Challenge

The main aim of eating is to provide the body with enough fuel for activity. For this reason it is important to ensure that what…

Getting More Out Of Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

Advance Your Progressive Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

Saturday Swim Session – 200/150/100

This session builds your fitness and sustained swimming speed. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run: Åstrand Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

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.