Strength Training – Coach Ray – Qwik Kiwi Coaching

Thursday Training Plan: TrailStrong – Strength Training for Confident, Powerful Riding (12 week – 3 gym sessions)

TrailStrong – Strength Training for Confident, Powerful Riding
Build Trail-Ready Strength in Just 12 Weeks 💪🚵‍♂️
Whether you’re climbing technical trails, powering through descents, or grinding out long days in the saddle, raw strength and control can make all the difference. TrailStrong is your 12-week strength training companion designed specifically for mountain bikers who want to ride stronger, more efficiently, and with greater confidence — without sacrificing time on the bike.

Thursday Training Plan: TriStrong – 8 Weeks to a Stronger, Faster You

Transform your triathlon performance with TriStrong! This 8-week strength training plan is designed for triathletes looking to increase power, endurance, and injury resistance. Build muscle, race faster, and become a stronger, more efficient athlete. Start your journey today!

Tuesday Training Plan: Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan)

🏋️‍♀️🏋️‍♂️ Build Swim Strength with Coach Ray’s 24-Week Strength Training Plan! 🏊‍♀️🏊‍♂️

Looking to boost your swimming performance? 🐬 This 24-week gym-based strength plan is tailored for beginner and intermediate swimmers who want to level up their strength and power in the water. 💪

Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week – 3 gym sessions)

🚴‍♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴‍♀️
Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner.

Tuesday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)

Tuesday Training Plan: Triathlon Strength Training Plan (Beginner 10 Week Plan – Start Anytime) BW Programme

Want to get fitter and stronger without the hassle of spending time in a gym This body weight strength and conditioning programme requires no equipment and can be done anywhere utilising your body weight as the resistance.
Designed for triathletes who are beginners with strength and conditioning who are looking to develop your strength as you prepare you to be FITTER & STRONGER in 10 weeks time.

Thursday Training Plan: Swimming Strength Training Plan

Want to get fitter and stronger for your swimming. This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.

Get Fitter & Faster By Incorporating Power Bags Into Your Strength Training Routine

This is a great wee workout for runners and triathletes to include in their training a couple of times a week to build and enhance…

Utilising a Power Bag as Part of Your Strength Training Routine

This is a great wee workout for runners and triathletes to include in their training a couple of times a week to build and enhance…

How To Take Your Training To The Next Level With Coach Ray’s Power Bag Strength Training Session for Runners & Triathletes

This is a great wee workout for runners and triathletes to include in their training a couple of times a week to build and enhance…

Thursday Training Plan: Swim Fitness Builder 1.33 (3x swims per week) Training Plan

🌊 Dive Into Your Fitness Journey with Swim Fitness Builder 1.33! 🌊

Are you ready to make a splash back into the world of swimming? Introducing our exclusive eight-week program designed especially for you! Meet Swim Fitness Builder 1.33 – your ultimate guide to reclaiming your strength, confidence, and love for the water.

Tuesday Training Plan: Sprint Tri Supremacy: Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks

Sprint Tri Supremacy

Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks!

Are you ready to push your limits and achieve your best-ever sprint triathlon results? With Sprint Tri Supremacy, you’ll follow a comprehensive 20-week training plan designed for intermediate athletes looking to elevate their performance across swimming, cycling, and running.

This program isn’t just a training plan—it’s a complete coaching experience with expert guidance and all the tools you need to succeed.

Tuesday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

🚴‍♀️🚴‍♂️ Faster Cyclist 4 Week Challenge 🚀

Ready to take your cycling to the next level? This 4-week program is designed for cyclists currently riding 40min to 1:20 hours for their long ride and training 3 times per week. Whether you’re looking to boost your power, improve endurance, or simply ride stronger, this structured plan will deliver real results.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km sessions 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%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

RideFit: Foundation — Get back in the saddle and rebuild your base fitness

Get back in the saddle and rediscover the joy of riding — at your own pace.
RideFit: Foundation is the perfect starting point for anyone new to e-biking or returning after time away from regular exercise. Over eight weeks, you’ll rebuild your base fitness, improve your endurance, and gain confidence with every ride.

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.