Workout of the Month: Base Ride + Tempo Builds
Coach Ryan Kohler details this base-season workout that will help you maintain a high aerobic output over a long duration.
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Workout of the Month: Gravel Ride
Coach Ryan Kohler explains the best way to improve durability so you can consistently and repeatedly ride a strong tempo.
Workout of the Month: Coach Connor’s 5×5-Minute Intervals
UPDATED! Coach Connor details the best practices for 5x5-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable workout files.
Favorite Workouts of Fast Talk All-Stars
We hear from Fast Talk all-star guests like Joe Friel, Neal Henderson, and Amos Brumble about what their favorite workout is and why.
Favorite Workouts of Fast Talk All-Stars, Part 2
Former Fast Talk guests, including Ted King, Lindsay Golich, and Kristin Armstrong, discuss their favorite workout and its benefits.
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.
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Favorite Workouts of Fast Talk All-Stars, Part 3
Fast Talk all-star guests including Dr. Iñigo San Millán, Dirk Friel, and Ben Delaney reveal their favorite workouts.
Workout of the Month: Gravel Ride
Coach Ryan Kohler explains the best way to improve durability so you can consistently and repeatedly ride a strong tempo.
Workout of the Month: Base Ride + Tempo Builds
Coach Ryan Kohler details this base-season workout that will help you maintain a high aerobic output over a long duration.
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.
Core Exercise: Reverse Tabletop
This core exercise is part of a series of core workouts offering a multi-planar approach to core integrity.
Single-Leg Romanian Deadlift
Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The single-leg RDL helps develop balance and power.
Bilateral and Unilateral Leg Curls
Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The leg curl will help with general strength off the bike.
Reverse Slide Lunge
Learning how to use the lower body appropriately is crucial for a number of high-performance bike skills. The reverse slide lunge will help develop control and power.
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.