Coach Ray – Qwik Kiwi Coaching – Page 222 – Training for Excellence, with Excellent Training

Friday Fartlek Run – Lance Watson’s Speedplay B

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a…

Wednesday Windtrainer Workout: Sprint Tri Threshold Session

This session is designed to enhance your ability to maintain a steady state at the threshold for the 20km bike leg. Although this session is…

How Can You Build More Speed With Your Long Run?

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

Chef Ray – Peanut Butter Brownies

A delicious wee treat that you can share with the whole family. Although I’m not a qualified chef I do like to pretend I’m on Master…

Saturday Swim Session: 100’s for Sustained Speed

100s are such a versatile distance and provide a range of fitness benefits for your swimming. Over the coming weeks, we will use these sessions…

Friday Fartlek Run – Lance Watson’s Speedplay A

This is a hard Threshold and VO2 Max workout that develops your ability to sustain your top-end intensity and enhance your ability to run fast. This is a…

Wednesday Windtrainer Workout: Threshold Efforts

This is a great threshold workout that will build your fitness. This is great for all cyclists including mountain bikers and triathletes.

6 Rules of Swim Etiquette

Now that the triathlon season is almost over in most parts of New Zealand, athletes and their coaches are starting to plan for the next…

Speedwork Within YOUR Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

Chef Ray – Dark Chocolate Rocky Road

A delicious wee treat that you can share with the whole family, that doesn’t have any added sugar. Although I’m not a qualified chef I do…

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.