Beginner Training – Page 14 – Coach Ray

Wednesday WindTrainer Workout: Short Pyramid Session

This session is great for improving your speed and threshold power.

Wednesday WindTrainer Workout: 1hr Technique Improver

This session is great for improving your technique and will help train your neuromuscular system making you a more efficient cyclist. It can also double as a recovery session.

Saturday Swim Session: 100’s

This session will develop your sustained or threshold speed with a set of repeated 100s. The short rests used in this session will give you…

Transforming Tash – You Have To Want It For Yourself

You have to want it for yourself. This is a saying I have heard many times and one that I thought I actually got the…

Saturday Swim Session: 50’s and more 50’s

These sessions will develop your aerobic swimming endurance by completing a large number of short reps with minimal rest. This will assist with building a…

Saturday Swim Session: Broken 200’s

These sessions will develop your aerobic swimming endurance. This will assist with building a base that will make you fitter and more efficient.

Friday Fartlek Session: 8x 600m

Use this workout to enhance your running speed in the final few weeks prior to a big race.

Wednesday Windtrainer Workout: Over/Under Intervals

This session is a great way to develop your race fitness as it replicates working hard like in a breakaway or pace-line where you get a little…

Saturday Swim Session: Michael Phelps’ Favourite HARD Workout

I’ve come up with these workouts from watching a Facebook Live video from Michael Phelps where he answers the question about his favourite workout. This…

Friday Fartlek Session: 8km of Fun

This session is a great way to enhance your 10km speed.

What Is a Brick Session and Do You Really Need Them?

A brick session combines two disciplines back-to-back, usually cycling followed by running. Learn why brick workouts are valuable for Ironman 70.3 training, how they prepare your body for the bike-to-run transition, and when to include them in your programme without adding unnecessary fatigue or compromising your overall training consistency.

The Best Thing About Starting Running Has Nothing to Do With Running

Running changes more than your fitness—it changes how you feel about yourself. Discover how small, consistent habits can improve your confidence, energy and wellbeing, and why starting a running journey is about much more than distance. The first step could be the beginning of lasting positive change.

When Do You Actually Become a Runner?

When do you actually become a runner? It’s not about pace, distance or race medals. Discover why becoming a runner is a mindset, how confidence grows through consistency, and why every completed workout is another step towards building a lifelong running habit.

Why Most Triathletes Train Too Hard

Many triathletes train harder than necessary, turning easy sessions into moderate efforts and carrying unnecessary fatigue into key workouts. Learn why smarter intensity control, genuine recovery, and a clear distinction between hard and easy training can improve consistency, reduce injury risk, and ultimately help you become a stronger triathlete.

Why the First Week of Running Feels So Hard (And Why That’s Completely Normal)

Starting running is challenging for everyone, and that’s completely normal. Discover why the first week often feels the hardest, how your body adapts to training, and why consistency matters more than motivation. Learn how trusting the process can help you build confidence, fitness and a lifelong love of running.

eBooks

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.

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