Coach Ray

Training for Excellence, with Excellent Training

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The Top 10 Training Articles on for 2018

What are the most popular articles on as decided by you, the reader, for 2018? Read on to find out.

In a contrast to 2016 which was truly a mixed bag of articles, 2017 & 2018 have been dominated by swimming articles being read more than other articles, so as a bonus at the end I’ve got the Top 3 for each of swim, bike and run.

Number 10 – A Variety Of 400’s To Improve Your Swimming
Number 9 -50’s to Develop Your Speed
Number 8 – 5 Weeks to a Faster 5km

This training plan has helped so many people improve their running speed. Often this programme is used to develop speed prior to commencing a structured half marathon programme to set a half marathon PB/PR.

Number 7 – How To Use The Garmin Forerunner 935 For Swimming Drills
Number 6 -The Family That Run’s Ladder Workout

Number 5 – Develop Your Consistency with 100’s

Number 4 – Long Reps Will Develop Your Endurance & Stamina
Number 3 – Develop Your Swimming Stamina With 300’s
Number 2 – How to Use Broken 200s to Make You Faster250’s for Stamina
Number 1 – Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Published back in 2016, it continues to get clicked on and shared by various people making it the most popular post on my website for 2018.

Running Workouts

Number 3 – Track 200’s

Published back in 2016 this post about running 200m reps on the track is still popular amongst runners and triathletes.

Number 2 – 5 Weeks to a Faster 5km
Number 1 – The Family That Run’s Ladder Workout

Cycling Workouts

Number 3 -ANZAC Day Special

We WILL remember them.

Number 2 -2x 20 minute Sweet Spot Intervals
Number 1 -Michael Jacques’ Solid Tempo Ride B

A popular post from back in 2016 Michael’s workout is still clicked on throughout 2018.

So there it is, the TOP 10 articles from for 2018. How many of these workouts have you done? If you like these workouts and go out and do them, feel free to share your Strava links in the comment section below.

Here is last years top 10:

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up to my informative newsletter.

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For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.



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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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