2017 – Page 4 – Coach Ray – Qwik Kiwi Coaching

Saturday Swim Session – Utilising Drills To Swim Faster In The Long Term

Utilising swimming drills within your sessions can really enhance the efficiency of your stroke. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer…

Friday Fartlek Run: 2x 20min Threshold

This session is great to develop speed for runners aiming for an event between 10km and marathon distance.

Wednesday Windtrainer Workout: 3x 15 minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time. Use this workout to boost your speed…

How to Structure Your Training For the Harbour to Hills Half Ironman

The other day I held a webinar on How to Structure Your Training For The Harbour to Hills Half Ironman. Here is a replay of that…

Using Strength Training to Enhance Your Triathlon and Marathon Performances

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…

Abel Tasman Cycle Challenge Power Analysis with 2nd Place Brett Grieve

Fresh off a second place at the Abel Tasman Cycle Challenge, Brett Grieve shares his power file with me (and also you). Watch the interview…

Chef Ray: Lime and Chilli Chicken Miso Soup

This is a qwik and delicious meal or starter that can be prepared easily in a short amount of time. Although I’m not a qualified…

Saturday Swim Session – Do You Play Golf?

Utilising Swim-Golf or Swolf within your sessions can really enhance the efficiency of your stroke. This workout is perfect for Ironman and Olympic distance triathletes or people…

Friday Fartlek Run: 6x 6min Threshold

This session is great to develop speed for runners aiming for an event between 10km and marathon distance.

Chef Ray: Ricotta-Stuffed Chicken Tray Bake

A qwik, easy, flavoursome healthy meal. Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes…

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.