Workouts

In Part 1 of this 3-part workout, Allison Westfahl demonstrates exercises to work on eccentric hamstring strength.

In Part 2 of this workout, Allison Westfahl shows us three exercises to work our rotational core strength.

Coach Ryan Kohler explains the best way to improve durability so you can consistently and repeatedly ride a strong tempo.

Coach Ryan Kohler details this base-season workout that will help you maintain a high aerobic output over a long duration.

Coach Connor details the best practices for 4×8-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable workout files.

Coaches Trevor Connor and Ryan Kohler discuss the science of a pre-race warm-up routine and demonstrate how Trevor prepares for time trials.

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.