May 2017 – Coach Ray – Qwik Kiwi Coaching

Wednesday Windtrainer Workout: 4x 6x 1min SMSP Intervals

Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due…

Saturday Swim Session: 400’s

Swimming repetitions of 400m repeatedly will develop your stamina and ability to sustain a faster pace. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Friday Fartlek Run – Alternating Threshold 400s

This is a hard threshold workout that develops your ability to sustain your threshold pace and enhance your ability to suffer. Perfect for all runners, as…

Wednesday Windtrainer Workout: 3x 4x 2min SMSP Intervals

Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due…

Saturday Swim Session: 50m IM

Utilising the other strokes in your swimming sessions allows you to develop the feel for the water more effectively enhancing your freestyle swim technique as…

Friday Fartlek Run – 20min Threshold

Spending some of your training time running at a threshold pace can develop your efficiency. If you are short on time to train this 40-minute…

Wednesday Windtrainer Workout: 3x 3x 3min SMSP Intervals

Super-Maximum Sustainable Power (SMSP) Intervals are a great way to increase your maximum sustainable power output and develop your work capacity at non-sustainable levels. Due…

Coach Ray’s Sufferings: A Week of Fun Training

Another busy week with plenty of training to move my fitness forward. It started with a strength testing session with Kutz on Monday and finished…

UltraHumps: Day 3 Ultraman – 84km Double Marathon

Hi Blog Followers and welcome to Day 3’s blog. I could simply write one word and sign off. Those that watched the online downloads from…

UltraHumps: Day 2 Ultraman – 280km Bike

Hi Blog Followers Welcome to the adventures of Day 2 in Ultraman Australia. Just as I recall from last year, it’s a brutal course with…

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.