Workout of the Week: Short Stack Intervals with Over-Unders
Keep your heart rate consistently high with a serving of short stacks, then maintain power with a side of over-unders.
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Workout of the Week: In-Saddle Horsepower
This workout develops in-saddle horsepower and force as well as improved pedaling mechanics, technique, and efficiency.
Workout of the Week: Acceleration Intervals
Rev your legs with this versatile bike workout.
Are Your Interval Workouts Effective?—with Dr. Stephen Seiler
Interval workouts are often tough and many athletes finish them wondering if they were effective. We discuss how to get the most from your interval workouts with Dr. Stephen Seiler.
Workout of the Week: Cool Your Jets
This short HIIT session can be used by cyclists or runners to work on power without putting too much stress on the body.
Workout of the Week: Hitting the Afterburners
Learn how to “sit in your burn” for longer with this mix of variable and steady efforts.
Nerd Lab: Geeking Out on Dr. Paul Laursen’s HIIT Research
We cover some of the seminal research from Dr. Laursen on high-intensity interval training and dehydration.
Workout of the Week: “Icing on the Cake” Over-Unders
Dial in your race form by incorporating these over-under intervals into your training.
Workout of the Week: Build Me Up Trainer Ride
Boost your aerobic endurance with this simple bike workout.
Workout of the Week: High-Torque Hill Repeats
Get your fast-twitch muscles working harder for you with this two-part bike workout.
Workout of the Week: Hit ‘Em Hard Hill Reps
They’re not easy, but hit these explosive hill reps hard to boost your anaerobic power and pedaling efficiency.
Workout of the Week: Running Hill Sprints for Cyclists
If you’re looking to give your bike fitness a boost but you don’t want to jump on the saddle, give this run workout a go.
Workout of the Week: Variable Workload VO2max Intervals
Get the most out of your hardest efforts with this VO2max intervals bike set.
Nerd Lab: Variable-Paced Intervals and Vibration Plates
In this special Nerd Lab episode, we focus on three recent studies published by Dr. Bent Ronnestad that are all focused on improving time at VO2max.
Workout of the Week: High-Intensity Bike Wake-Up
Don’t make the mistake of doing all your base season riding at a low intensity. Spice things up with this HIIT workout.
Workout of the Week: The Ultimate Slay Ride
Make the most of your time on the trainer this holiday season with this feisty workout from a world champion triathlete.
Workout of the Week: Increasing Rest Sprintervals
Looking to keep some high-intensity work in your training? Check out this indoor trainer interval workout.
Potluck Discussion: Angling Our Hoods, Reconsidering Long Thresholds, and Extreme Measures
We have a wide range of odd and interesting topics for you in this week’s show.