Triathlon Training – Coach Ray

Double Jasper Philipsen Performance indoor cycling workout featuring Diane riding a road bike, the workout intensity chart and Qwik Kiwi Coaching branding.

Sunday Smart-Trainer Session: Double Jasper Philipsen Performance 🚴🔥

Take on Double Jasper Philipsen Performance, a 45-minute indoor cycling workout designed to build progressively towards explosive efforts. With structured intensity changes, controlled recovery intervals and two powerful finishing accelerations, this smart-trainer session challenges you to manage your effort, recover effectively and produce consistent, high-quality power across both sets.

Open-water swimmers with Saturday Swim Session graphic featuring a 1500m time trial, 4 x 400m strength workout and 15 x 100m swim intervals.

Saturday Swim Session: Test Your Speed, Build Swim Strength & Master 100m Intervals 🏊‍♂️💪

Improve your triathlon swimming with three purposeful workouts from Qwik Kiwi Coaching. Test your performance with a 1,500m time trial, develop swimming strength and efficiency through 4 × 400m repetitions, and build consistent pacing with 15 × 100m intervals. Includes complete workout prescriptions and practical coaching tips from Coach Ray.

Spicy but Sensible 45-minute indoor cycling workout featuring a triathlete on a bike and a structured interval training chart.

Spicy but Sensible: A 40-Minute Indoor Cycling Workout to Build Power, Speed & Endurance

Spicy but Sensible combines controlled sustained efforts, one-minute Level V intervals and short 20-second bursts into a challenging indoor cycling session. Learn how to pace the workout, manage your recovery and maintain consistent power. Follow Coach Ray’s structured session and try the workout on Qwik Kiwi Velocity.

Three triathletes entering an alpine lake for open-water swimming, featured in Coach Ray's triathlon swim endurance workouts with 200m intervals and freestyle drills.

Saturday Swim Sessions: Build Triathlon Swimming Endurance With 200m Intervals, 1,000m Repeats and Freestyle Drills

Improve your triathlon swimming with three structured workouts covering 8,300m. This week’s Saturday Swim Session combines repeatable 200m intervals, sustained 1,000m endurance efforts and freestyle technique drills. Learn how to develop consistent pacing, improve swimming efficiency and maintain better technique as fatigue builds during your triathlon swim training.

Open water swimming for triathletes – swimmer navigating a turning buoy, illustrating race-day tactics, sighting and confidence.

Open Water Swimming for Triathletes: Race-Day Tactics, Confidence & Smarter Swimming 🏊🌊

Open water swimming requires more than fitness. Discover practical triathlon swimming tactics covering race-day preparation, breathing control, warm-ups, drafting, sighting, currents and waves. Coach Ray shares advice for Ironman Florida, Challenge Wānaka, Ironman New Zealand and Mount Maunganui to help you swim confidently and conserve energy for the bike and run.

Coach Ray cycling beside a lake with Jasper Philipsen Performance indoor cycling workout title and intensity chart

Sunday Smart Trainer Session: Jasper Philipsen Performance – A Short, Sharp Cycling Workout 🚴🔥

Jasper Philipsen Performance is a short, structured indoor cycling workout featuring progressive intensity changes and two demanding finishing efforts. Inspired by a Zwift Tour Fever session, this 31-minute workout challenges cyclists to manage their pacing, recover between intervals and develop controlled high-intensity power within a balanced endurance training programme.

Two triathletes swimming freestyle in a mountain lake, promoting triathlon swim workouts for technique, Broken 400s and endurance.

Saturday Swim Session: Improve Freestyle Technique & Swim Faster With Broken 400s

Improve your triathlon swimming with three structured workouts targeting freestyle technique, endurance and sustainable speed. Discover how Broken 400s develop consistent pacing, while targeted swimming drills improve stroke efficiency. These 7,400 metres of purposeful training will help Olympic-distance, Ironman 70.3 and T100 triathletes swim smarter, stronger and faster.

Triathlete Harrison cycling in an aero position during a race, featured in Coach Ray's Nothing New on Race Day triathlon tips article.

Nothing New on Race Day: The Triathlon Rule That Could Save Your Race

Avoid unnecessary surprises on triathlon race day by following one simple rule: nothing new. Learn why testing your equipment, nutrition, breakfast, pacing and transitions during training is essential. Discover how familiar routines, proper preparation and race-day confidence can help prevent costly mistakes and deliver a stronger triathlon performance.

Coach Ray cycling in a road race alongside the Base-Building Bike Trainer Pyramids workout intensity chart, featuring two progressive cycling pyramids and Qwik Kiwi Coaching branding.

Sunday Smart-Trainer Session: Base-Building Bike Trainer Pyramids

Build cycling endurance and threshold power with Base-Building Bike Trainer Pyramids. This structured 68-minute indoor cycling workout features two progressive pyramids ranging from 85% to 105% FTP. Improve muscular endurance, pacing and fatigue resistance with Coach Ray’s training tips, then ride the complete session on Qwik Kiwi Velocity.

Two triathletes in wetsuits beside an alpine lake, featured in Qwik Kiwi Coaching's three triathlon swim workouts for technique, endurance and speed.

Saturday Swim Session: Build Swim Efficiency, Endurance & Sustainable Speed With Three Structured Workouts

Improve your triathlon swimming with three structured workouts designed to develop freestyle technique, endurance and sustainable speed. This week’s Saturday Swim Session features Qwik Kiwi Performance Swim Sessions 04, 05 and 06, combining technique drills, 1,000m endurance efforts and 200m intervals to help you swim faster and more efficiently.

4 Weeks Until Your First Sprint Triathlon? Here’s What to Focus On

Four weeks until your first sprint triathlon? Now is the time to bring your swim, bike and run training together. Learn what to prioritise, including brick sessions, transitions, race-day equipment, open-water practice, fuelling and tapering, so you can arrive at your first triathlon prepared, rested and ready to race.

7 Things to Practise Before Your First Sprint Triathlon

Preparing for your first sprint triathlon involves more than building fitness. Practising open-water swimming, transitions, brick sessions, race-day equipment and your pre-race routine can make the unfamiliar feel familiar. Discover seven practical things to rehearse before race day so you can arrive at the start line confident and prepared.

Your First Half Marathon: What to Expect Before, During and After Race Day

Your first half marathon is exciting, challenging and full of unknowns. Learn what to expect during training, race week and across the 21.1km itself, including pacing, fuelling, fatigue and recovery. With the right preparation, you can arrive at the start line confident, prepared and ready for the challenge.

How to Balance Swimming, Cycling and Running for Your First Triathlon

Learn how to balance swimming, cycling and running when preparing for your first triathlon. Discover why the three disciplines shouldn’t be treated as separate programmes, how to manage intensity and recovery, where to focus your training, and how to progressively bring swim, bike and run together for race day.

Are You Fit Enough for Your First Sprint Triathlon?

Thinking about your first sprint triathlon but wondering if you’re fit enough? Learn the swimming, cycling and running benchmarks that can help you decide whether you’re ready to begin race-specific training, what to work on if you’re not quite there yet, and how to take your next step with confidence.

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.