Workout of the Week

There are many ways to do sprint workouts, but this is one of my favorites.

Speedskaters run stairs to work the legs and build cardiovascular fitness. For runners, this workout builds leg strength and helps give you a more explosive stride.

Not all squats are created equal. Learn if and when you should you be shooting for that “a** to grass” range of motion and follow this lower extremity mobility routine to improve the safety and depth of your squat.

Runners can also benefit from faster intervals with short recoveries. This Aerobic 200s track running workout is short and punchy.

Knees can be weird and wonky. But sometimes, the way your kneecap tracks can feed into knee pain.

In cycling, maintaining a high pace after an attack is super hard. This threshold workout trains you to hold on.

This session builds off our intro workout on fast-start intervals with a step-down workload that will have your legs screaming.

Nobody wants to deal with knee pain. Here’s a 12-minute prehab program that will keep you training pain-free.

Add some spontaneity to your training to replicate sudden changes during a race.

This treadmill incline workout is great for building leg strength, incorporating more hill training, or as an off-season session for cyclists.

The ability to push a big gear with high cadence teaches a sport-specific strength that is difficult to create otherwise.

Maximize your leg speed with this rolling workout.

Your lower body will be pushed to the max with this swim workout!

Whether you’re a runner, triathlete, or cyclist, this workout is great to maintain fitness in the off season.

Improve pedal economy and build power with high-cadence riding.

This workout is a strength builder.

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

This combined swim and dryland workout provides a comprehensive approach to cardiovascular fitness, muscular strength, and flexibility.