March 2018 – Coach Ray – Qwik Kiwi Coaching

Saturday Swim Session: Bring On Your Swimming Speed with 50’s

The 50s are a great distance to swim to develop your speed. This session gets you to push the pace and then gives you plenty…

Friday Fartlek Run: 6x 1,200m

This is a hard VO2 Max workout that develops your ability to push the pace at the top end. This training session is perfect for all runners, as…

Wednesday Windtrainer Workout: Haddi’s Russian Steps

This is a great VO2 max workout that will boost your top-end speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

Barb’s 2nd Place at the Arrowsmith High Country Marathon

My journey to running Arrowsmith Marathon started around four months ago after running as part of a team in the November 2017 Molesworth Relay. I started wondering what challenge, if indeed any, I next wanted to set my sights on. 2017 was a little disappointing for me as my health did not allow me to fulfill my earlier dreams for the year.

Matthew Schipper, Congratulations YOU Are An Ironman

Hello my beloved public this is my account of my very 1st Ironman event at Taupo New Zealand.

Chef Ray – Green Salsa Steak

A delicious and healthy meal, that looks great to serve up for guests as well as your family. I served this up for my brother…

Saturday Swim Session: 200’s Bring Out Your Threshold & Your Stamina

200s are a great distance to swim in training as they develop both your stamina and threshold swimming pace. This workout is perfect for Ironman and Olympic…

Friday Fartlek Run: 600m/300m/200m

This is a hard VO2 Max workout that develops your ability to push the pace at the top end. This training session is perfect for all runners,…

Wednesday Windtrainer Workout: Haddi’s Pyramid

This is a great VO2 max workout that will boost your top-end speed and endurance. This is great for all cyclists including mountain bikers and…

So You Want To Do An Ironman

You’ve been inspired to do Ironman next year. Join this webinar to find out: – What is involved. – How to periodise your training. –…

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.