Queen Charlotte Track – Coach Ray

Coach Ray’s Sufferings: The Start

As part of the #100DaysOfTri Facebook group I publicly announced that I would train for the Marlborough Sounds Half Ironman this season. I did this…

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…

Tuesday Training Plan: Project 2:00 – Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)

Project 2:00 – Smash Your Sub-2 Hour Half Marathon Goal!
Train smart. Run strong. Cross the finish line under 2 hours.

Thursday 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, our Swim Fitness Improver training plan is tailor-made for you.

Tuesday Training Plan: Race-Ready: Dunedin Half Marathon Training Plan – Train Smart. Race Strong. Crush 21.1km.

Are you ready to hit the streets of Dunedin with strength, strategy, and a smile?
Get Race-Ready with an 18-week training plan that will have you crossing that finish line proud and powerful!

Thursday Training Plan: Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week

Looking for an efficient way to crush your Ironman 70.3 goals? The Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week training plan is designed for busy athletes. In just 8 weeks, you’ll optimize your swim, bike, run, and recovery—without overwhelming your schedule. Get expert coaching, support, and a proven strategy to race-day success. Start today!

Tuesday Training Plan: Project 1:30 – Your Roadmap to a Sub-1:30 Hour Half Marathon (20 week training plan)

Train smart and break 90 minutes with Project 1:30 – a 20-week structured half marathon plan with coaching support, community, and proven results.

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.

[…] of my Level’s intensity...

Monday's Brick: Dave Scott's Ironman 'Duathlon' Brick B

May 12, 2025 @ 7:00 AM

[…] this article here for...

Saturday Swim Session: Triathlon Plus Race Pace Swim #1

May 10, 2025 @ 7:00 AM

Monday's Brick: Lance Watson's Ironman 70.3 Brick C

May 5, 2025 @ 7:00 AM

[…] a Smart-Trainer Session that...

Sunday Smart-Trainer Session: RAMP Test Threshold Session #1

May 4, 2025 @ 7:00 AM

Saturday Swim Session: Tour de Cure Session 5

May 3, 2025 @ 7:00 AM

Coach Ray – Qwik Kiwi Coaching

Tag: Queen Charlotte Track

Coach Ray’s Sufferings: The Start

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How To Celebrate Your 40th

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Tuesday Training Plan: Project 2:00 – Your Roadmap to a Sub-2 Hour Half Marathon (20 week training plan)

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Thursday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk

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Tuesday Training Plan: Race-Ready: Dunedin Half Marathon Training Plan – Train Smart. Race Strong. Crush 21.1km.

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Thursday Training Plan: Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week

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Tuesday Training Plan: Project 1:30 – Your Roadmap to a Sub-1:30 Hour Half Marathon (20 week training plan)

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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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