Coach Ray – Qwik Kiwi Coaching – Page 230 – Training for Excellence, with Excellent Training

Saturday Swim Session – Test Yourself With a Time Trial

Swimming time trials are a great way to test yourself and measure your progress. Incorporating them into your programme regularly gives you an idea of…

Friday Fartlek Run: 3x 12min Threshold

This session is great to develop speed for runners aiming for an event between 5km and a marathon distance or longer.

Wednesday Windtrainer Workout: 6x 5min VO2 Max

This session is a great way to develop your top-end speed and power, as well as work on your sustained pace. This will provide benefits to all…

Using a Power Bag for Your Strength Training to Get Fitter & Faster For Triathlons & Marathons

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…

Chef Ray: Qwik Fish Curry

This curry is nice and easy to make and is a great way of cooking fresh fish. Although I’m not a qualified chef I do…

Saturday Swim Session – Lotza 50’s

Swimming 50m reps with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within…

Friday Fartlek Run: Using a 5km Time Trial to Enhance Your Fitness & Set Your Training Paces

A 5km Time Trial (TT) will provide you with a great training stimulus regardless of what distance you are training for (especially 10km and half marathon…

Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan – Start Anytime)

Want a 20% increase in FTP over 6 weeks? Functional Threshold Power (FTP) is a key determinant of endurance cycling performance. Following this 6 week programme…

Wednesday Windtrainer Workout: 6x 5min VO2 Max & Threshold Intervals

This session is a great way to develop your top-end speed and power, as well as work on your sustained pace. This is great for all cyclists including…

What Makes Me Different From a Pro Like Cameron Brown

I recently got sent a question from an athlete that I’ve advised on and off for a few years, they asked: “I saw an article…

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.