August 2015 – Coach Ray – Qwik Kiwi Coaching

Saturday Swim Session: Broken 400’s

Broken 400’s can help you develop endurance capacity and will help you develop sustained speed whilst swimming.

Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m

This session is great at developing your ability to sustain a maximal effort.

Wednesday Wind Trainer Session: 5/4/3/2/1min Hills

This session will enhance your leg strength and climbing ability.

How to Measure Your Training

Technology is evolving at a great pace. Heart Rate (HR) monitors are getting more features and are linking in with other training tools that can…

Saturday Swim Session: Drills & Technique

This session is focused on enhancing your technique and getting that improved prior to doing more fitness-orientated sessions later in the season.

Friday Fartlek Run: Ross Creek Intervals

In this session, I did a number of times when I was living in Dunedin and running the fastest I have ever run (sub 34…

Exercise Associated Muscle Cramp (EAMC)

There are a number of causes of cramp, but the most likely that we as runners, cyclist and swimmers are going to be dealing with is…

Wednesday Wind Trainer Session: 4x 8min Threshold Intervals 2min RI

This session will enhance your ability to tolerate and clear lactic acid. This is a really great session to develop your race fitness and allows you…

Saturday Swim Session: 200’s 100’s 50’s

This week’s Saturday Swim Sessions utilise the T-Time we determined a couple of weeks ago. Read more about T-Times here.

Friday Fartlek Run: Mona Fartlek

This session provides you with a regular and consistent recovery period after each easily attainable effort period. It can be done on the athletics track, the road,…

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.