December 2017 – Coach Ray – Qwik Kiwi Coaching

Chef Ray: Black Almond Fudge

With the sweetness provided by dates with no processed sugar, this fudge is a the perfect treat. You may need to add more oats or…

Saturday Swim Session – Individual Medley To Enhance Your Open Water Swimming

Swimming the complete range of swimming strokes is a great way to enhance your feel of the water, which will benefit your freestyle and open…

Friday Fartlek Run: 5x 5min Threshold

This session is great to develop speed for runners aiming for an event between 5km and marathon distance.

Wednesday Windtrainer Workout: Santa’s Ride

This is a great workout that will develop your steady state pace and give you a short burst at threshold. Use this workout to boost your speed…

How To Incorporate Strength Training Within Your Triathlon or Run Training Programme

This is a great wee workout for runners and triathletes to include in their training a couple of times a week to build and enhance…

Chef Ray: Vege and Lentil Curry with Coconut Rice

This is a qwik and nutritious meal, that will fuel your workouts. Although I’m not a qualified chef I do like to pretend I’m on Master…

Saturday Swim Session – Can’t Beat a 1,500m Time Trial

The great thing about including regular Time Trials (TT) within your training is that they provide you with a great training stimulus and also give…

Friday Fartlek Run: 4x 800m

This session is great to develop speed for runners aiming for an event between 10km and a marathon distance. It is perfect to do in…

Wednesday Windtrainer Workout: Boiling Frogs

Spending time riding at your Time Trial (TT) effort will help enhance your Threshold efforts (and is a good way to burn off the Christmas…

I’m Getting More Results Than I Thought Possible – Tash Chambers

Have a watch this short 2-minute video where Tash describes how Coach Ray’s training has assisted her to get fitter and faster as a result.

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.