Fast Talk Labs’ Strength Training Series: Week 1
In Week 1 of our Strength Training Series, we guide you through a routine that includes deadlifts, back squats, rows, and side planks.
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.
In Week 1 of our Strength Training Series, we guide you through a routine that includes deadlifts, back squats, rows, and side planks.
Counteract your low-impact endurance training with high-impact, multidirectional movements to protect yourself from stress injuries.
This session is meant to support a normal in-season training week, lifting heavier weights once a week to complement other sport-specific training.
What does polarized training look like for triathletes? Find out with coach Ryan Bolton’s tri-specific swim and run workouts.
To earn those high-fives and mud-streaked grins, let’s engage in a workout to tune up your skills.
Perform these moves to strengthen the muscles around your ankle and support your ligaments when on rocky trails and uneven ground.
Add this sequence to the end of your next workout to challenge your core and balance.
Counteract your low-impact endurance training with high-impact, multidirectional movements to protect yourself from stress injuries.
This workout uses bursts of speed and changes in intensity to hone your racing skills and up your swim endurance.
Hone your long interval skills with blocks of challenging, short interval sets.
Break out of the monotony of late season with spontaneous efforts on the bike.
Whether by yourself or in a group, you can use these cyclocross games to train for the unique demands of the sport ahead of the season.
Late season is when all the aches and pains start. Here’s a 10-minute routine after your ride to keep your legs revving for another month.
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.
These one-minute intervals have no designated number of sets—it’s up to you to do as many as you can.
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.
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.
Call them whatever you wish, but the concept is the same: breaking longer blocks of high-intensity work up with frequent, short rest breaks.
Recover from your competition with these mobility exercises.
Keep your heart rate consistently high with a serving of short stacks, then maintain power with a side of over-unders.
Perform this strength workout during your race week to keep your muscles activated and primed for the race.
This workout develops in-saddle horsepower and force as well as improved pedaling mechanics, technique, and efficiency.