Cook’s Garden – Coach Ray – Qwik Kiwi Coaching

Qwik-View: Eric Speakman

Continuing the Qwik-View series of interviews, I’ve touched base with my cousin Eric Speakman for a few words after he ran a sub-4 minute mile…

Tuesday Training Plan: Swim Speed Improver 1.0

Unleash Your Potential with the Qwik Kiwi Swim Speed Improver 1.0 Plan! 🏊‍♀️🏊‍♂️
Are you ready to elevate your swimming speed and reach new personal bests? The Swim Speed Improver is a 5-week targeted training plan for swimmers who typically swim between 1,500m and 2,000m per session. Designed to enhance your speed over 50m and 100m, this program delivers proven results.

Tuesday Training Plan: Project 20: Chase Your Sub-20min 5km Dream!

🏃‍♂️💨 Chase Your Sub-20min 5km Dream! 💥
Ready to crush that 5km goal and break the 20-minute barrier? 🏆 Our dedicated running plan will push your limits and get you there!

Thursday Training Plan: Conquer the Old Ghost Road (8 week MtB Prep)

🚵‍♂️ Conquer the Old Ghost Road (8 Week MtB Prep) 🚵‍♀️

Are you ready to conquer one of New Zealand’s most legendary mountain bike trails? 🌄
The Old Ghost Road is a breathtaking adventure, spanning rugged mountains, dense forests, and wild terrain. But it’s no easy ride – it demands endurance, strength, and the technical skills to navigate challenging trails. 🏞️

Tuesday Training Plan: Swim Fitness Builder 1.33 (3x swims per week) Training Plan

🌊 Dive Into Your Fitness Journey with Swim Fitness Builder 1.33! 🌊
Are you ready to make a splash back into the world of swimming? Introducing our exclusive eight-week program designed especially for you! Meet Swim Fitness Builder 1.33 – your ultimate guide to reclaiming your strength, confidence, and love for the water.

Thursday Training Plan: Triathlon Bike/Run Beginner 16 week programme

🌟 16-Week Beginner Triathlete Training Plan 🌟
Are you a beginner triathlete ready to take your fitness to the next level? 🚴‍♂️🏃‍♀️ This 16-week training plan is designed just for you—new to the sport but already able to run for 60 minutes and ride for 2 hours comfortably. Let’s build your base fitness and set you up for success in your next triathlon!

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.

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Coach Ray – Qwik Kiwi Coaching

Tag: Cook’s Garden

Qwik-View: Eric Speakman

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Tuesday Training Plan: Swim Speed Improver 1.0

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Tuesday Training Plan: Project 20: Chase Your Sub-20min 5km Dream!

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Thursday Training Plan: Conquer the Old Ghost Road (8 week MtB Prep)

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Tuesday Training Plan: Swim Fitness Builder 1.33 (3x swims per week) Training Plan

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Thursday Training Plan: Triathlon Bike/Run Beginner 16 week programme

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

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Top 20 Run Workouts From Coach Ray eBook

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

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Top 20 Cycle Workouts From Coach Ray eBook

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Top 20 Swim Workouts From Coach Ray eBook

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Training Intensity

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Getting started with Swimming: Week 4

T-Times for Swimming

Saturday Swim Session: T-Times

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