Coach Ray – Qwik Kiwi Coaching – Page 318 – Training for Excellence, with Excellent Training

Wednesday Windtrainer Workout: VO2 Max Top Up

This session will help you work hard then recover quickly, before working extra hard.

Saturday Swim Session: Swim Toys

Utilising swim toys you can develop your strength and enhance your technique.

Friday Fartlek Run – 8 Weeks to a faster 10k: 10-12x 400m

This workout will develop your speed as well as your speed endurance.

Wednesday Windtrainer Workout: Double Dose

This session will help you work hard and then recover quickly, before working extra hard.

Saturday Swim Session: Swolf

This session will enhance your technique and efficiency through the water.

Friday Fartlek – 8 Weeks to a faster 10k: 6x 1mile

This is a challenging session that will develop your ability to push harder with each rep, as you get plenty of recoveries. The hard and fast reps will build your speed.

Oonagh and the Sunshine Coast Marathon

To endure 42.2 km, on a flat warm Queensland course was the goal. Executing effective training when you do Fly In/Fly Out work 2 weeks on/off, working 13 days in a row was not going to be easy.

Jayshil’s JOG to Paris

I have trained Jayshil for previous epic adventures. This year he planned on cycling from the top of Scotland – John O’Groats (known as JOG)…

Wednesday Wind Trainer Workout: Around the Clock

This session will develop your ability to generate a high amount of power in a short space of time. Mountain bikers (especially DH & Enduro riders)…

Saturday Swim Session: KPS

Duncan Laing used KPS sets with his swimmers to win Olympic medals by enhancing technique & endurance. You should too. Here are some workout options…

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.