Workouts

Structured Workouts. Strength & Mobility. Core Exercises.

Change up your workouts–and understand the how and why–with these Fast Talk Labs workouts.

Our coaches and special guests share exercises and workout sessions to help you develop specific fitness adaptations.

Latest

Gravel Ride Workout

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.
Live workout pre-race warm-up

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.
reverse tabletop

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 (RDL) Jess Elliott Chris Case

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.
leg curls Jess Elliott Chris Case

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 Jess Elliott Chris Case

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.
4x4 intervals

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.
Batman intervals

Structured Workout: Batman Intervals

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