Trainer Road – Coach Ray – Qwik Kiwi Coaching

Sunday Smart-Trainer Session – Spanish Needle

Workouts that provide high training stress on your body provide a lot of fitness improvements. This workout provides repeated efforts close to or above your VO2max and is perfect for short-course triathletes, road cyclists, and mountain bikers.

Sunday Smart-Trainer Session – Spanish Needle -1

Workouts that provide a high training stress on your body provide a lot a fitness improvements. This workout provides repeated efforts at close to or above your VO2max and is perfect for short course triathletes, road cyclists and mountain bikers.

Sunday Smart-Trainer Session – Spanish Needle -2

Workouts that provide high training stress on your body provide a lot of fitness improvements. This workout provides repeated efforts close to or above your VO2 max and is perfect for short-course triathletes, road cyclists, and mountain bikers.

Sunday Smart-Trainer Session – Spanish Needle -3

Workouts that provide high training stress on your body provide a lot of fitness improvements. This workout provides repeated efforts at close to or above your VO2 max and is perfect for short-course triathletes, road cyclists, and mountain bikers.

Wednesday Windtrainer Workout: TrainerRoad’s Garrowby

Spending time at or near your FTP/Threshold intensity will develop your aerobic function and ability to sustain a higher intensity. This session combines intervals at or near threshold with minimal rest. This session is perfect for all cyclists including triathletes and mountain bikers.

Wednesday Windtrainer Workout: Trainer Road’s Mount Field

This is a windtrainer session that is great for a developing your aerobic efficiency and endurance. It is perfect for triathletes, road cyclists and mountain…

Best of the Internet for Endurance Athletes: 28 Aug 16

Each Sunday I’ll post my ‘best of’ list in a number of categories from the inter-webs. Other weeks can be found here. Click on the…

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Thursday Training Plan: Ironman 70.3 Unleashed: Your 24-Week Blueprint

Unleash Your Potential with Ironman 70.3 Unleashed: Your 24-Week Blueprint
🏊‍♂️🚴‍♀️🏃‍♂️ Are you ready to conquer the Ironman 70.3 like never before? Welcome to Ironman 70.3 Unleashed: Your 24-Week Blueprint, meticulously crafted by seasoned triathlon coach and athlete, Ray Boardman.

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.