2021 – Page 4 – Coach Ray – Qwik Kiwi Coaching

Friday Fartlek Run: Holly’s 4x 1000 & 4x 400

Combining both threshold and VO2 max intensities in a single workout will build your finishing speed. This will pay dividends as you get towards the finish of your event. This session is great for runners and triathletes preparing for an event up to a half marathon in distance.

Garmin (.FIT) files for Top 10 Run Workouts From Coach Ray

Garmin (.FIT) files for Top 10 Run Workouts From Coach Ray
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.
Grab all 10 workouts for only $17, now. The normal price for this will $37 so save yourself $20 now.

Thursday Training Plan – Rotorua Marathon & Half Marathon Training Plan

The Rotorua Marathon & Half Marathon is a great event held each year around Lake Rotorua. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate athletes who are looking to complete either the full or half marathon at Rotorua, these plans will help you achieve your goals.

Top 10 Run Workouts From Coach Ray eBook

The Ten Most Popular Run Workouts from www.CoachRay.nz
First Published Feb 2017

Wednesday Windtrainer Workout: Half Ben Kanute’s Pre-Alcatraz Hill Reps

This session is designed to enhance your ability to deliver power on the hills and develop your VO2 max. Although this session was inspired by a specific session preparing for a tough triathlon, any cyclist competing in an event that includes hills will benefit, such as a marathon mountain biking event or a road cyclist.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)

Want to swim 2 minutes faster for your 1,500m in just 4 weeks?? With 2 swims per week that is the typical result and what’s more is that you only need to swim 2km with those two workouts!!! Results Guaranteed.

Zwift (.ZWO) & Garmin (.FIT) files for Top 10 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add both Zwift (.ZWO) and Garmin (.FIT) files for all the workouts within this eBook into a package.

Dave Salo’s Complete Periodisation for Swimmers

Traditional periodisation has four phases (preparation, precompetition, competition and active rest phases). Swimming is different to other sports because it is held in a water environment which is governed by a different set of physical rules than land based sports. For this reason Dave Salo modifies how he periodises a season for his swimmers.

Top 10 Cycle Workouts From Coach Ray eBook

The Ten Most Popular Cycle Sessions from www.CoachRay.nz

Chef Ray – Panzanella with Poached Chicken

Poaching the chicken adds to the flavour which is brought out with the dressing in this delicious panzanella.

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

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.