Coach Ray – Qwik Kiwi Coaching – Page 239 – Training for Excellence, with Excellent Training

Saturday Swim Session – Build 300s To Get You Race Ready

Swimming 300m reps is a unique distance and it is great to develop your open water race speed. This workout is perfect for Ironman and Olympic distance triathletes…

Friday Fartlek Run – Half Marathon Tempo Progression D

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as…

Wednesday Windtrainer Workout: Speed Pyramid

This workout is the perfect session to develop your top-end cycling power. It is great for all cyclists, including mountain bikers and triathletes.

Coach Ray’s Body Weight Strength Training Circuit for Runners and 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…

How To Get Faster By Incorporating Speed Into 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…

Saturday Swim Session – 250’s for Stamina

Swimming 250m reps is a unique distance and is great to develop your swimming stamina. This workout is perfect for Ironman and Olympic distance triathletes or people doing…

Friday Fartlek Run – Half Marathon Tempo Progression C

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as…

Chef Ray: Thai Red Chicken Curry

This is a qwik and easy meal to prepare for the whole family. Although I’m not a qualified chef I do like to pretend I’m…

Wednesday Windtrainer Workout: Power-Based Steady State Trainer Session III

This workout is the perfect session to start building your fitness as you either get back into training or as you build an aerobic base…

Include Speed Into Your Long Run With This Great Workout

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…

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.