Workouts

Coach Connor details the best practices for 4×8-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable workout files.

Coaches Trevor Connor and Ryan Kohler discuss the science of a pre-race warm-up routine and demonstrate how Trevor prepares for time trials.

These “on/off” style intervals will help you push top-end power and cardiovascular adaptations.

One of Coach Ryan’s favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.

Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.

This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.

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.

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.

This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.

Try out some muscle recruitment techniques to improve your neuromuscular development.

Coach Trevor Connor and Coach Ryan Kohler walk through their process for interpreting 5×5-minute interval workout sessions in TrainingPeaks.