Workout of the Week

To earn those high-fives and mud-streaked grins, let’s engage in a workout to tune up your skills.

Perform these moves to strengthen the muscles around your ankle and support your ligaments when on rocky trails and uneven ground.

Add this sequence to the end of your next workout to challenge your core and balance.

Counteract your low-impact endurance training with high-impact, multidirectional movements to protect yourself from stress injuries.

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

Cycling pro Lachlan Morton shares one of his favorite workouts that builds confidence by honing race form.

Increase your upper-body mobility and help prevent injuries in the pool with this strength training workout.

Knee pain is usually the result of an imbalance somewhere else in the body. Use these exercises to stave off knee pain and stay in the saddle longer.

This workout uses bursts of speed and changes in intensity to hone your racing skills and up your swim endurance.

Hone your long interval skills with blocks of challenging, short interval sets.

Break out of the monotony of late season with spontaneous efforts on the bike.

Whether by yourself or in a group, you can use these cyclocross games to train for the unique demands of the sport ahead of the season.

Late season is when all the aches and pains start. Here’s a 10-minute routine after your ride to keep your legs revving for another month.

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.

These one-minute intervals have no designated number of sets—it’s up to you to do as many as you can.

These 5 sets of 5 minutes are a favorite of coach Stephen Hyde and allow the rider to train in different scenarios leading up to race day.

Use motor pacing—purposeful riding behind a scooter, moped, or e-bike—to add race-specific intensity into your training while working on skills and confidence at higher speeds.

Call them whatever you wish, but the concept is the same: breaking longer blocks of high-intensity work up with frequent, short rest breaks.