Knowledge Base

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.

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Underwater shot of a woman swimming laps in a pool

Workout of the Week: Fartlek Swim

This workout uses bursts of speed and changes in intensity to hone your racing skills and up your swim endurance.

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Man reaching down to grab a drink while riding his smart trainer

Workout of the Week: Smart Intervals

Have this aerobic capacity workout ready to reset your motivation the next time your outdoor ride is squandered by extreme weather or poor air quality.

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Cyclist riding along the coast at sunset

Workout of the Week: Stephen Hyde’s 5x5s

These 5 sets of 5 minutes are a favorite of coach Stephen Hyde and allow the rider to train in different scenarios leading up to race day.

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Two cyclists motor pacing behind a red car on a sunny day

Workout of the Week: Motor Pacing

Use motor pacing—purposeful riding behind a scooter, moped, or e-bike—to add race-specific intensity into your training while working on skills and confidence at higher speeds.

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