Cycle Intervals – Page 8 – Coach Ray

Wednesday Windtrainer Workout: Zwift’s SST Short

Sweet Spot intervals are a great way to increase your tolerance to riding hard. Use this workout to boost your speed and endurance. This is great for all…

Wednesday Windtrainer Workout: 4x 15 minute Sweet Spot Intervals

Sweet Spot intervals are a great way to increase your tolerance to riding hard. Use this workout to boost your speed and endurance. This is great for all…

Wednesday Windtrainer Workout: 5x 5min Big Gear Hill Reps

This session is a great way to develop both your leg strength for hill climbing and power for sprints. This is really beneficial for all cyclists…

Wednesday Windtrainer Workout: 4x 5min Big Gear Hill Reps

This session is a great way to develop both your leg strength for hill climbing and power for sprints.

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…

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…

Wednesday Windtrainer Workout: 5x 10 minute Sweet Spot Intervals

Sweet Spot intervals are a great way to increase your tolerance to riding hard. Use this workout to boost your speed and endurance. This is great for all…

Wednesday Windtrainer Workout: 2x 20-minute Sweet Spot Intervals

Sweet Spot intervals are a great way to increase your tolerance to riding hard. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

Wednesday Windtrainer Workout: Santa’s Ride

This is a great workout that will develop your steady state pace and give you a short burst at threshold. Use this workout to boost your speed…

Wednesday Windtrainer Workout: Boiling Frogs

Spending time riding at your Time Trial (TT) effort will help enhance your Threshold efforts (and is a good way to burn off the Christmas…

How to Balance Swimming, Cycling and Running for Your First Triathlon

Learn how to balance swimming, cycling and running when preparing for your first triathlon. Discover why the three disciplines shouldn’t be treated as separate programmes, how to manage intensity and recovery, where to focus your training, and how to progressively bring swim, bike and run together for race day.

Are You Fit Enough for Your First Sprint Triathlon?

Thinking about your first sprint triathlon but wondering if you’re fit enough? Learn the swimming, cycling and running benchmarks that can help you decide whether you’re ready to begin race-specific training, what to work on if you’re not quite there yet, and how to take your next step with confidence.

How Long Should Your Long Run Be for a Marathon?

Your marathon long run needs to build the endurance and durability required for 42.2 kilometres without compromising the rest of your training. Learn why there is no magic distance, how to progress your long runs appropriately, and why consistency, controlled intensity, fuelling practice and recovery matter more than one monster session.

From “I’m Not a Runner” to Crossing the Finish Line: Lisa’s Story

Lisa’s journey proves that every runner starts somewhere. Discover how one decision to begin led from beginner run/walk sessions to completing the Kaikōura Whale Run 10km, and why your own running story could start with a single step today.

What Is a Brick Session and Do You Really Need Them?

A brick session combines two disciplines back-to-back, usually cycling followed by running. Learn why brick workouts are valuable for Ironman 70.3 training, how they prepare your body for the bike-to-run transition, and when to include them in your programme without adding unnecessary fatigue or compromising your overall training consistency.

eBooks

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.

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