Friday Fartlek Run: Sweat Elite’s 10k Predictor B
Running 1,000m reps are long enough to tap into endurance (especially with a short rest) and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
Thursday Training Plan – 12 week Auckland Marathon & Half Marathon
The Auckland Marathon and Half Marathon are great events and one of the first to confirm their dates in a post-COVID world. When you cross the finish line you will have achieved something special at this great event.
Wednesday Windtrainer Workout: 30-20-10 Intervals H
Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)
As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
Chef Ray – Beef Massaman Curry
Beef Massaman Curry
This is a meal packed with flavour and spice.
Saturday Swim Session: Swim Smooth’s Perfect Pyramid
This is a steady endurance building session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their endurance.
Friday Fartlek Run: Sweat Elite’s 10k Predictor A
Running 2km reps are long enough to tap into endurance and also short enough to tax your VO2 Max, but it can also be a great way of predicting your 10km pace. This is a perfect session for runners and triathletes running events between 5km & 10km.
Thursday Training Plan – 18 Week IronMāori Half Training Plan
When you cross the finish line at the IronMāori Half, you will have accomplished something very special.
Wednesday Windtrainer Workout: 30-20-10 Intervals G
Riding at your VO2 Max will help develop your ability to time trial and to ride long climbs. This session will help you develop that and is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: 8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
- 4 weeks ago
I noticed a few trees in blossom during this morning's "not a parkrun run". How did the run feel? Good - 4 weeks ago
A beautiful sunny ☀️ day to go for 11km on the #westcoastwildernesstrail my @garminnz told me my performance was improving - 1 month ago
Good session on @gozwift this evening. First time up #boxhill and that false summit is a killer 🤣 🚴♂️ @gozwiftausnz - 4 weeks ago
Lazy 20km through Paris on @gozwift @gozwiftausnz this evening 🗼🚴♂️ #QwikKiwi #coachray - 2 weeks ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 3 weeks ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi - 1 week ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2 - 2 weeks ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the - 4 weeks ago
Some more quality time on @gozwift @gozwiftausnz whilst finishing watching @superleaguetriathlon #amsterdam 🚴♂️🏃♂️🏊♂️ #coachray #QwikKiwi - 2 weeks ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session.
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.