Knowledge Base

Interval Workouts

Interval workouts are a fundamental part of any training program and critical for any athlete who seeks improved endurance and explosive power. Intervals can bring huge performance adaptations—but only if they are executed properly.

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A male cyclist with a prosthetic leg rides out of the saddle toward the camera.

Workout of the Week: Fast 40s

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

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Female cyclist riding out of the saddle as she cycles through grassy hills

Workout of the Week: HIIT Like a Girl

This workout comes from Jen Sharp, who touts the benefits of HIIT training, specifically for older female athletes.

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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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