Workouts

This session builds off our intro workout on fast-start intervals with a step-down workload that will have your legs screaming.

Nobody wants to deal with knee pain. Here’s a 12-minute prehab program that will keep you training pain-free.

Add some spontaneity to your training to replicate sudden changes during a race.

This treadmill incline workout is great for building leg strength, incorporating more hill training, or as an off-season session for cyclists.

The ability to push a big gear with high cadence teaches a sport-specific strength that is difficult to create otherwise.

Maximize your leg speed with this rolling workout.

Your lower body will be pushed to the max with this swim workout!

Whether you’re a runner, triathlete, or cyclist, this workout is great to maintain fitness in the off season.

Improve pedal economy and build power with high-cadence riding.

This workout is a strength builder.

Steve Neal’s intense interval workout involves high reps and variability in rest so you can always push yourself harder in the next session.

This combined swim and dryland workout provides a comprehensive approach to cardiovascular fitness, muscular strength, and flexibility.

Yoga is more than just stretching—it’s great for active recovery, flexibility, stability, and core work. 

Threshold training isn’t just for cycling. Figure out your swim threshold speed and use it in this workout.

There are numerous exercises that can be used to strengthen the posterior chain. Here we’ll focus on three key movements.

This is a great workout to build your threshold power and really target the aerobic energy system.

Nordic skiing is a great multi-planar sport for cyclists to do during the off season. Add in a cooldown spin after a ski session for a multi-modal workout.

Sometimes the only reason I’m motivated to do an actual interval workout is all the pumpkin pie I have in my immediate future.