Zwift Workout File – Coach Ray

Sunday Smart-Trainer Session: Sevens 45/15

Spending time at an intensity you can sustain with a short Rest Interval (RI) can help develop your threshold capability. This workout takes things a bit further stepping the intensity up each set without out altering the Rest Interval (RI), making the workout progressively harder. This session is a great for all cyclists and triathlete who have limited time to train.

Sunday Smart-Trainer Session: Half 10 MOP

Combining both VO2 Max and Threshold intensities into a single session can help bring up your FTP relatively qwikly. This session gives you a bit of exposure to both intensities in a relatively short space of time and is a great session for all cyclists and triathlete who have limited time to train.

Sunday Smart-Trainer Session: Half 45/15

Sunday Smart-Trainer Session: Mathew Riccatello’s Threshold B

This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes (Olympic & Ironman 70.3 distance primarily), road cyclists, and mountain bikers alike.

Sunday Smart-Trainer Session: Half Ladder Variation

This is a great indoor cycling workout for developing your ability to tolerate high-intensity cycling, such as establishing a breakaway in a cycle race or mountain bike race, or maybe surviving when someone else attacks. This session is a great for all cyclists and triathlete who have limited time to train.

Sunday Smart-Trainer Session: Mathew Riccatello’s Threshold A

Sunday Smart Trainer Session: Triple Active’s TT Power

This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes, road cyclists, and mountain bikers alike.

Sunday Smart-Trainer Session: Mathew Riccatello’s Over Unders Minus

Sunday Smart-Trainer Session: Mathew Riccatello’s Over Unders

Sunday Smart Trainer Session: Active’s TT Power Little Brother Shortened

This is a smarttrainer session that is great for developing your threshold power or intensity. It is perfect for triathletes, road cyclists, and mountain bikers alike.

Thursday Training Plan: Ultimate Ironman Prep – 20 Weeks to Your Strongest Race

🏊‍♀️🚴‍♂️🏃‍♂️ Ultimate Ironman Prep: 20 Weeks to Your Strongest Race
Are you ready to take on the ultimate challenge? The Ultimate Ironman Prep training plan is designed to guide you through 20 weeks of structured, progressive training to ensure you’re at your strongest when race day arrives. This plan is perfect for athletes with experience in triathlon, but new to the Ironman distance. You’ll need to be comfortable swimming 3,000m, cycling for 2 hours, and running for 60 minutes in a single session. From there, we’ll take you to the next level! 💥

parkrun Faster 5km 12 week Challenge 4 runs per week for athletes comfortable running more than 50 minutes induration (D412P)

Tuesday Training Plan: parkrun Faster 5km 12 week Challenge 4 runs per week for athletes comfortable running more than 50 minutes induration (D412P)

🚀 parkrun Faster 5km 12-Week Challenge 🏃‍♀️🏃‍♂️🔥
Ready to smash your parkrun PB? If you’re already running a weekly parkrun and can comfortably complete a 50-minute long run, this 12-week structured training plan is designed to sharpen your speed, build endurance, and get you running your fastest 5km yet!

Monday’s Brick: Harry Palmer’s Sweetspot Brick

Brick sessions are a great training session to help develop the your familiarity both mentally and physically of transitioning from bike to run. This session from a young Ironman pro Harry Palmer is fantastic for building in fast running off the bike in preparation for an Ironman 70.3 (but also beneficial for Ironman preparation).

Friday Fartlek Run: Modified Meb’s Marathon Session #2

Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a Marathon PB of 2:08:37 and was the silver medalist at the 2004 Athens Men’s Olympic Marathon. He was also the winner of the 2009 New York City Marathon and the 2014 Boston Marathon. This workout targets slightly faster than race pace to your body is exposed to and can develop. Although this session targets marathon events specifically, it is also of benefit for runners and triathletes preparing for events from half marathon distance and above.

Tuesday Training Plan: Swim Fitness Improver Training Plan (12 Week BEGINNER Plan – 1,500-2,000m sessions) 2x/wk – Reusable

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

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.