Jeff Guadette Archives - Coach Ray

Friday Fartlek Run: Nike Speed Session

This is a great session to enhance your speed over both 5km and 10km. I found it whilst surfing the net a while ago on a…

Friday Fartlek Run: Gaudette’s Mile Reps

This is a great session to enhance your speed over both 10km and half marathon.

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.

by coach_ray_nz 6 days ago
TOP 10 CYCLE WORKOUT This windtrainer session is great for developing top-end VO2 Max Power. It is perfect for triathletes, road cyclists, and mountain bikers this is a windtrainer session that is great for a developing top-end VO2 Max Power. It is perfect for triathletes, road cyclists, and mountain biker #coachrays alike. - 10min Level II WU; - 30sec Level V, 2:40min Level II RI; - 30sec Level V, 2:35min Level II RI; - 30sec Level V, 2:30min Level II RI; - 30sec Level V, 2:25min Level II RI; - 30sec Level V, 2:20min Level II RI; - 30sec Level
by coach_ray_nz 6 days ago
Not a bad place to start the day with a morning run. Although a little on the chilly side, it was more than made up for by the scenery. ‍♂️ #qwikkiwi #coachray
by coach_ray_nz 6 days ago
Friday Funny: For more FREE training advice check out www.CoachRay.nz
by coach_ray_nz 5 days ago
TOP 10 SWIM SESSION This swim session is a great way to enhance your efficiency and technique swimming. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims. OPTION A - 200m WU; - 8x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech; - 8x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech; - 200m CD (1,600m) OPTION B - 400m WU; - 12x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech; - 12x 50m (25m Drill/25m Swim); - 200m Easy swim focusing on Tech;
by coach_ray_nz 4 days ago
TOP 10 RUN WORKOUT This is the perfect session to include after a base building phase of training when you are starting to include speed work. Speed work is an important training session for all runners, as well as triathletes, to make you faster. ‍♂️10min Level II WU; ‍♂️2x 90sec FAST Level V, 90sec Float Level II RI; ‍♂️4x 60sec FAST Level V, 60sec Float Level II RI; ‍♂4x 30sec FAST Level V, 30sec Float Level II RI; ‍♂️4x 15sec FAST Level V, 15sec Float Level II RI; ‍♂️10min Level II CD; ‍♂️10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi
by coach_ray_nz 3 days ago
TOP 10 RUN WORKOUT This is the perfect session to include after a base building phase of training when you are starting to include speed work. Speed work is an important training session for all runners, as well as triathletes, to make you faster. ‍♂️10min Level II WU; ‍♂️2x 90sec FAST Level V, 90sec Float Level II RI; ‍♂️4x 60sec FAST Level V, 60sec Float Level II RI; ‍♂4x 30sec FAST Level V, 30sec Float Level II RI; ‍♂️4x 15sec FAST Level V, 15sec Float Level II RI; ‍♂️10min Level II CD; ‍♂️10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi
by coach_ray_nz 3 days ago
Monday Motivation: For more FREE training advice check out www.CoachRay.nz
by coach_ray_nz 2 days ago
TOP 10 SWIM SESSION Stamina is a key requirement of any distance swimmer. There are a number of ways to develop your stamina. The most common method is to practise swimming long, steady swims. This is a great session for triathletes and open water swimmers to do to build their sustained speed. Option A ‍♀️400m W/U; ‍♀️8x 25m Drill; ‍♀️1,000m continuous Swim; ‍♀️200m C/D (1,800m) Option B ‍♀️400m W/U; ‍♀️8x 25m Drill; ‍♀️1,500m continuous Swim; ‍♀️200m C/D (2,300m) Option C ‍♀️800m W/U; ‍♀️12x 25m Drill; ‍♀️2,000m continuous Swim; ‍♀️200m C/D (3,300m) #swimsession #triswimcoach #swimcoach #Swimsessions #triswim #swim #swimtraining #qwikkiwi #coachray
by coach_ray_nz 1 day ago
TOP 10 RUN WORKOUT This is a great session to enhance your speed over both 5km and 10km. 10min Warm Up Level II; ‍♂️8-12x 200m Level V, 100m Level I-II RI; ‍♂️10min Cool Down Level II; ‍♂️10min Stretching #fartlekrun #runfartlek #runworkout #runtraining #runintervals #qwikkiwi #coachray
by coach_ray_nz 11 hours ago
TOP 10 CYCLE WORKOUT This session is great for developing your fitness throughout the session. By following the variations of this workout over the next few weeks you can utilize Michael's workout to dominate a 40km TT later in the season. ‍♀️10min Warm Up Level II; 3x 10min Level IV, 5min RI Level II; ‍♀️5min Cool Down Level II; 10min Stretching #windtrainer #windtrainerworkout #zwift #zwiftworkout #windtrainerworkout #qwikkiwi #coachray

Coach Ray – Qwik Kiwi Coaching

Tag: Jeff Guadette

Friday Fartlek Run: Nike Speed Session

Like this:

Friday Fartlek Run: Gaudette’s Mile Reps

Like this:

Tuesday Training Plan – Half Marathon Training Plan (BEGINNER 12-week Plan – Start Any time, Sunday event)

Like this:

Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 3 hours +

Like this:

Tuesday Training Plan – Fitness Swimming Training Plan (Beginner/Intermediate 12wk Plan) 4 swims per week – Start Anytime

Like this:

Thursday Training Plan – Triathlon Strength Training Plan (BEGINNER/INTERMEDIATE 18-week Plan – Start Any Monday)

Like this:

Tuesday Training Plan – 4 Week Running Speed Boost (Reusable and start any week)

Like this:

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

Like this:

Top 20 Run Workouts From Coach Ray eBook

Like this:

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

Like this:

Top 20 Cycle Workouts From Coach Ray eBook

Like this:

Top 20 Swim Workouts From Coach Ray eBook

Like this:

Share this:

Like this:

Share this:

Like this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: