Wednesday Windtrainer Workout: Zwift Academy Tri 2020 VO2max Long Intervals
Research shows that intervals with a range of intensities develop greater training benefits. This session has intervals at Level V initially before settling at Level IV to generate these benefits. This session is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Chef Ray – Miso, Kale Salad & Salmon
This recipe comes from an article about how to double your fruit and vegetable intake to double the “five per day”. This recipe has plenty of greens to boost your daily intake.
Saturday Swim Session: GCN’s Sub-Hour Ironman Swim Session #1
Completing the Ironman Swim in under 60 minutes is a significant achievement. Today at Ironman NZ plenty of people will be trying to achieve this milestone. Consistent pacing and sustained effort is the key to achieving this goal. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
Friday Fartlek Run: Kiwi Running Show’s Split Session
This is a great session that targets multiple energy systems with reps of a three minute duration followed by a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events between 5 and 10km in distance.
Thursday Training Plan – 12 week Wellington Marathon & Half Marathon Training Plans
The Wellington Marathon & Half Marathon are just over 12 weeks away. Join me and the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 12 week training plan’s for the Wellington Marathon & Half Marathon starts on 08-April-2019. The Training Plans have options for beginners and intermediate runners to either complete or to aim for a PB.
Wednesday Windtrainer Workout: Zwift Academy Tri 2020 FTP Development
FTP is a key determinant of your ability to maintain a high effort. The short rest of with in this workout doesn’t allow you much recovery and assists to develop your FTP. This session is great for all cyclists including triathletes and mountain bikers.
Tuesday Training Plan: Triathlon Bike/Run Beginner 16 week programme (currently riding 2hr & running 1hr)
This bike & run programme will see you improve your overall cycling and running fitness in 16 weeks time.
The programme is designed to be conducted in conjunction with a swim programme (available through Qwik Kiwi Coaching or if you are training with your local Master’s or other swim squad).
Friday Fartlek Run: Kiwi Running Show’s 1 Mile, 400 Split
This is a great session that targets multiple energy systems with reps of a mile distance interspace with 400m reps at a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially atheltes with events between 5 and 10km in distance.
WATCH: Make BIG Gains with Your FTP, by Training SMART
In this FREE webinar I will take you through the sessions and development required to improve your FTP Qwikly and Simply.
by coach_ray_nz 4 weeks ago
Quick spin in the #torturechamber to clear the legs out and clocked up enough time to level up to Level- by coach_ray_nz 4 weeks ago
good old Pace Calibration Run (PCR), this used to be a stable when I was coached by @sweat7sam and has - by coach_ray_nz 1 month ago
Milla even gave me a wave today, compared to last time we ran and hiked around here ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
My swim times are coming along nicely as we move into the winter season here in NZ ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Great morning here on the coast to cruise through a long run ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Beautiful morning for a couple of drill sets working on swim technique ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
Having missed an opportunity to visit #niagarafallscanada when I was in #toronto I was pleased to see an opportunity to - by coach_ray_nz 1 month ago
Morning ride at @bikeglendhu sessioning #mattandgary #optimusclimb #kakarikiclimb this is a pretty good alternative than being in Taupo for @ironmannz - by coach_ray_nz 1 month ago
Good wee blat down to Butcher’s Creek on the Roxburgh Gorge Trail ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
It’s always good to challenge ones self. I haven’t done a drop like this in a long time, not that - by coach_ray_nz 1 month ago
I don’t necessarily enjoy swimming other strokes but I know it’s good for my swimming. Two IM order sets into - by coach_ray_nz 1 month ago
Great evening to get out and about amongst the autumnal trees for a run ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
With @ironmannz being postponed to an as yet undetermined and unannounced date due to COVID restrictions here in NZ I’ve - by coach_ray_nz 1 month ago
Short, hard ride this morning. Too many things to do and not enough time to do them. This session was - by coach_ray_nz 1 month ago
Just because @ironmannz probably won’t go ahead doesn’t mean I can’t take this stead for a smash session to get - by coach_ray_nz 1 month ago
Great day here on the coast to do my last tough run before @ironmannz 70.3 ♂️ short and sweet but - by coach_ray_nz 2 months ago
I was deceived about how gentle this climb was. Rather than a gentle climb it was up, down into a - by coach_ray_nz 2 months ago
Who else loves swimming in an outdoor 50m pool? Privilege to be here on the 10th anniversary of the Chch
28 Day Faster Cyclist Challenge
This programme will improve your FTP and enhance your cycling fitness. Designed for Beginner & Intermediate cyclists and triathletes who are looking to improve their cycling fitness.
I'm so certain that you will be improve your FTP I have given it a 100% money back guarantee if you haven't improved your FTP over the month. I don’t care what your excuse for not improving over the duration of the month…..
- I didn’t do any training…..
- It was raining…..
- It was windy…..
- I slept in…….
I’ll still give you a 100% refund.