Structured Workout: Pre-Race Warm-Up
Coaches Trevor Connor and Ryan Kohler discuss the science of a pre-race warm-up routine and demonstrate how Trevor prepares for time trials.
Structured Workout: 40/20 “On/Off” Intervals
These "on/off" style intervals will help you push top-end power and cardiovascular adaptations.
Structured Workout: 4×4 Intervals
One of Coach Ryan's favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.
Structured Workout: Batman Intervals
Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.
Structured Workout: Over/Under Intervals with Cadence Focus
This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.
Structured Workout: 20-Minute FTP Test
Are you ready to suffer? Join us for a climbing time trial up the infamous Alpe du Zwift during which we'll execute an FTP test.
Aerobic Conditioning: Sweet Spot Bursts
Control heart rate and manage your effort with a focus on breathing and cadence. This workout builds on the previous weeks of tempo and lower cadence riding.
Aerobic Conditioning: Low-Cadence Tempo Intervals
These low-cadence tempo intervals allow us to work on technique, focus on force production at the pedals, and improve muscular endurance.
Neuromuscular Workout: Big Gear Standing Starts
This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.
Neuromuscular Workout: Muscle Activation Warm-up & Seated Stomps
Try out some muscle recruitment techniques to improve your neuromuscular development.