Smart-Trainer – Coach Ray – Qwik Kiwi Coaching

Sunday Smart-Trainer Session: 3x 6min Threshold Intervals (60min)

Spending time riding at your Threshold will enhance your ability to ride at Threshold. It will allow you to tolerate lactic acid, clearing it more effectively, lifting your Functional Threshold Power (FTP) and also moving your Anaerobic Threshold deflection point to the right. Both these things mean you will be a fitter more effective cyclist. This workout will benefit all cyclists – road, mountain bikers and triathletes.

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Sunday Smart-Trainer Session: 3x 5min Threshold Intervals (60min)

Spending time riding at your Threshold will enhance your ability to ride at Threshold. It will allow you to tolerate lactic acid, clearing it more effectively, lifting your Functional Threshold Power (FTP) and also moving your Anaerobic Threshold deflection point to the right. Both these things mean you will be a fitter more effective cyclist. This workout will benefit all cyclists – road, mountain bikers and triathletes..

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SSTS - Sunday Smart Trainer Session

Sunday Smart Trainer Session: 10x 90sec VO2 Max Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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Smart Trainer Session

Sunday Smart Trainer Session: 8x 90sec VO2 Max Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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Cycle Workout

Sunday Smart Trainer Session: 6x 90sec VO2 Max Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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Indoor Cycle Workout

Sunday Smart Trainer Session – 8x 1min VO2 Max Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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Cycling

Sunday Smart Trainer Session: 6x 1min VO2 Max Intervals

Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.

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Smart-trainer

Sunday Smart Trainer Session: Andrew’s Stairway to Hell

A threshold is your ability to ride at a sustained pace for a longer period of time. Building your ability to sustain this pace or to ride at a higher intensity will provide big dividends. This is a perfect workout for triathletes, mountain bikers, and road cyclists.

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FTP

Sunday Smart-Trainer Session: Flourish in the FTP Finesse Reverse by Tyler

Immerse yourself in this FTP-focused session. Allow this 60-minute journey to pull out your strengths and trim away your weaknesses. Stay chilled – after today, your FTP game shall never be the same. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

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FTP

Sunday Smart-Trainer Session: Flourish in the FTP Finesse by Tyler

Immerse yourself in this FTP-focused session. Allow this 60-minute journey to pull out your strengths and trim away your weaknesses. Stay chilled – after today, your FTP game shall never be the same. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

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Fartlek Run

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.

Fartlek Run

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

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.

Zwift

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.

Swim Sessions

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.