Workouts

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

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.

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.

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.

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

One of Coach Ryan’s favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.

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

This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.

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.

Strength and conditioning coach Jess Elliott walks through a multi-planar approach to strength to build stability, efficiency, and resilience.

Control heart rate and manage your effort with a focus on breathing and cadence. This workout builds on the previous weeks of tempo and lower cadence riding.

These low-cadence tempo intervals allow us to work on technique, focus on force production at the pedals, and improve muscular endurance.

This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.

Try out some muscle recruitment techniques to improve your neuromuscular development.

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

Coach Trevor Connor and Coach Ryan Kohler walk through their process for interpreting 5×5-minute interval workout sessions in TrainingPeaks.