Workouts

Structured Workouts. Strength & Mobility.

Enjoy a library of recorded workouts you can do whenever you like.

In Workout videos, our coaches and special guests share exercises and workout sessions to help you achieve a goal.

Our coaches lead social group rides and structured workouts on Zwift or our live streaming channel. We offer strength and mobility workouts, yoga, and more.

Strength and Conditioning: Core Exercises for Cyclists

Chris Case, Jess Elliott, Ryan Kohler
Strength and conditioning coach Jess Elliott walks through a multi-planar approach to core integrity to build stability, efficiency, and resilience.

Structured Workout: 40/20 “On/Off” Intervals

Chris Case and Ryan Kohler
These "on/off" style intervals will help you push top-end power and cardiovascular adaptations.

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.

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Live workout pre-race warm-up

Core Exercise: Reverse Tabletop

This core exercise is part of a series of core workouts offering a multi-planar approach to core integrity.

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reverse tabletop

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.

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single-leg Romanian deadlift (RDL) 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.

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leg curls 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.

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reverse slide lunge Jess Elliott Chris Case

Structured Workout: 40/20 “On/Off” Intervals

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

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40/20 "on/off" 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.

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4x4 intervals

Structured Workout: Batman Intervals

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

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Batman intervals

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.

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over/under intervals with cadence focus

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.

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