Friday Fartlek Run: Emma-Kate Lidbury’s Endurance and Fartlek Run
Running at your VO2 Max will build your top end speed, this workout provides that along with enhancing your endurance with the longer segment in the middle. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.
Wednesday Windtrainer Workout: Joe Friel’s Moderate Hill Workout
On the bike strength workouts assist develop anaerobic capacity and also develop muscular strength and enhance your Functional Threshold Power (FTP). This session will benefit all cyclist including triathletes and MtBers.
Tuesday Training Plan: 24 week Ironman Bike & Run Training Plan
As you work your way through this training programme you’ll build your fitness and develop your ability leading towards an Ironman event.
Saturday Swim Session: 25/75 Hike
Speed builds your fitness and gives you top end speed. For open water swimmers and triathletes this can assist with getting out through waves quickly but also helps develop the efficiency of the heart and lungs. This is a great session for triathletes and open water swimmers to do to build their top end speed.
Friday Fartlek Run: Pete Magill’s Short Repetitions D
Running at your VO2 Max will build your top end speed. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.
Thursday Training Plan – 24 week IronMaori Training Plan
When you cross the finish line at IronMaori, you will have accomplished something very special. Designed for Beginner triathletes who are looking to complete the IronMaori event for the first time, the primary goal of this training plan is to prepare you to COMPLETE…
Wednesday Windtrainer Workout: DC Rainmaker’s 30x 30sec
This is a great session if you have limited time to train. Get on the bike for 50 minutes, and then get off having worked up a good sweat and spent time riding hard. This session will benefit all cyclist including triathletes and MtBers.
Saturday Swim Session: Long Swim with a Twist
Stamina is a key consideration for longer distance swimmers such as triathletes and open water swimmers. This session builds your stamina and endurance. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
Friday Fartlek Run: Pete Magill’s Short Repetitions C
Running at your VO2 Max will build your top end speed. This is a great session for all runners and triathletes especially those running events between 5km & half marathon.
Wednesday Windtrainer Workout: 30x 30sec
This is a great session if you have limited time to train. Get on the bike for 40 minutes, and then get off having worked up a good sweat and spent time riding hard. This session will benefit all cyclist including triathletes and MtBers.
by coach_ray_nz 1 month ago
We are now officially in Beanie weather, with snow capped mountains around. ♂️ #qwikkiwi #coachray- by coach_ray_nz 1 month ago
Great to get out for a run on a beautiful and crisp morning ♂️ #coachray #qwikkiwi - by coach_ray_nz 2 months ago
Day 7 of 7 running 10k A Day. The back to back run days have been a challenge but certainly - by coach_ray_nz 2 months ago
Training volume is going up a bit this week. Got to Day 6 of my 10k A Day challenge. Legs - by coach_ray_nz 2 months ago
Always good to get out for a run. Today is day 3 of a 7 day streak of running 10k - by coach_ray_nz 2 months ago
Day 2 of the 10k A Day feeling good 5 days to go ♂️ #coachray #qwikkiwi - by coach_ray_nz 2 months ago
Having been a bit poorly the last couple of weeks, I had a walk yesterday and felt good enough to - by coach_ray_nz 3 months 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 3 months 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 3 months ago
Milla even gave me a wave today, compared to last time we ran and hiked around here ♂️ #coachray #qwikkiwi - by coach_ray_nz 3 months ago
My swim times are coming along nicely as we move into the winter season here in NZ ♂️ #qwikkiwi #coachray - by coach_ray_nz 3 months ago
Great morning here on the coast to cruise through a long run ♂️ #qwikkiwi #coachray - by coach_ray_nz 3 months ago
Beautiful morning for a couple of drill sets working on swim technique ♂️ #coachray #qwikkiwi - by coach_ray_nz 4 months 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 4 months 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 4 months ago
Good wee blat down to Butcher’s Creek on the Roxburgh Gorge Trail ♂️ #qwikkiwi #coachray - by coach_ray_nz 4 months 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 4 months ago
I don’t necessarily enjoy swimming other strokes but I know it’s good for my swimming. Two IM order sets into
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.