Baju Thomas – Coach Ray – Qwik Kiwi Coaching

Chef Ray: Healthy Homemade Muesli

This is a yummy, healthy, home-made muesli recipe that doesn’t take long at all.

Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week – 3 gym sessions)

🚴‍♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴‍♀️
Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner.

8 Week Swim Fitness Builder Training Plan (2 swims per week) - Start Any Time

Tuesday Training Plan: 8 Week Swim Fitness Builder Training Plan (2 swims per week)

🏊‍♂️ Unlock Your Swim Potential with the Swim Fitness Builder Program! 🏊‍♀️
Whether you’re preparing for your next triathlon or simply looking to boost your swimming endurance, the Swim Fitness Builder is here to help you succeed! This 8-week program is designed specifically for busy athletes, offering just two structured swim workouts per week that fit into your lifestyle.

Thursday Training Plan: Ultimate Ironman Prep: 20 Weeks to Your Strongest Race

🏊‍♀️🚴‍♂️🏃‍♂️ Ultimate Ironman Prep: 20 Weeks to Your Strongest Race

Are you ready to take on the ultimate challenge? The Ultimate Ironman Prep training plan is designed to guide you through 20 weeks of structured, progressive training to ensure you’re at your strongest when race day arrives. This plan is perfect for athletes with experience in triathlon, but new to the Ironman distance. You’ll need to be comfortable swimming 3,000m, cycling for 2 hours, and running for 60 minutes in a single session. From there, we’ll take you to the next level! 💥

Tuesday Training Plan: 5 Weeks to a Faster 5k Training Plan (INTERMEDIATE 5week Plan) 22-26min 5k

Are you currently running a 5k in 22 to 26 minutes and want to push your limits? ⏱️ With my 5 Weeks to a Faster 5k program, you can unlock your speed potential and see real results—fast! 🚀 On average, participants improve their 5k times by 2 minutes and 51 seconds (a 7.5% improvement! 🎯), with some runners smashing their personal bests by over 5 minutes! Imagine crossing that finish line with a new PR and more confidence in your running abilities. 🏅

Faster Cyclist 6 Week Challenge (3 rides per week) for cyclists comfortable riding 3hours +

Thursday Training Plan: Faster Cyclist 6 Week Challenge

🚴‍♂️ Unlock Your Potential: A 6-Week Journey to Superior Cycling Performance 🚴‍♀️
Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you towards excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.

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.

[…] is a Swedish term...

Garmin's Recommended Threshold Run #4

October 4, 2024 @ 7:00 AM

[…] Read more about the...

Tony Zamora's Run-Focused Time-Challenged VO2 Max Brick A

September 30, 2024 @ 9:58 PM

[…] Each week I will...

September 30, 2024 @ 9:24 PM

Tony Zamora's Run-Focused Time-Challenged VO2 Max Brick B

September 30, 2024 @ 8:30 PM

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Coach Ray – Qwik Kiwi Coaching

Tag: Baju Thomas

Chef Ray: Healthy Homemade Muesli

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Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week – 3 gym sessions)

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Tuesday Training Plan: 8 Week Swim Fitness Builder Training Plan (2 swims per week)

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Thursday Training Plan: Ultimate Ironman Prep: 20 Weeks to Your Strongest Race

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Tuesday Training Plan: 5 Weeks to a Faster 5k Training Plan (INTERMEDIATE 5week Plan) 22-26min 5k

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Thursday Training Plan: Faster Cyclist 6 Week Challenge

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Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

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Top 20 Run Workouts From Coach Ray eBook

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Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

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Top 20 Cycle Workouts From Coach Ray eBook

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Top 20 Swim Workouts From Coach Ray eBook

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Training Intensity

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Getting started with Swimming: Week 4

T-Times for Swimming

Saturday Swim Session: T-Times

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