Coach Ray – Qwik Kiwi Coaching – Page 303 – Training for Excellence, with Excellent Training

Saturday Swim Session: 50’s and more 50’s

These sessions will develop your aerobic swimming endurance by completing a large number of short reps with minimal rest. This will assist with building a…

Friday Fartlek Run: 6x 1,000m

This workout is a great way to develop speed for 10km and a bit of endurance for a 5km race. Because of this, it is…

Wednesday Windtrainer Session: 5x 3min Hill Reps

This session is a great way to develop your strength and climbing power, making you stronger and more efficient when racing on the flat.

How To Celebrate Your 40th

I’ve just had an amazing weekend thanks to my partner putting together a weekend to remember. Since we first met nearly two years ago we…

UltraHumps: Busy Week

Hi Blog followers Well the journey to my 3 consecutive Half Ironman events in 3 consecutive weekends in December, followed by 2 Ironman events in 2…

Best of the Internet for Endurance Athletes: 17 July 16

Each Sunday I’ll post my ‘best of’ list in a number of categories from the inter-webs. Other weeks can be found here.

Saturday Swim Session: Broken 200’s

These sessions will develop your aerobic swimming endurance. This will assist with building a base that will make you fitter and more efficient.

Friday Fartlek Session: 8x 600m

Use this workout to enhance your running speed in the final few weeks prior to a big race.

Chef Ray: Pepper Steak with Bread Salad

This is a delicious and simple meal that can be whipped up quickly. It includes a range of vegetables as well as a good serving…

Wednesday Windtrainer Workout: VO2 Max & Threshold Intervals

This session is a great way to develop your top-end speed and power, as well as work on your sustained pace.

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.