How to Use HIIT As a Time-Crunched Athlete
If you consider yourself a time-crunched athlete, how do you make the most of that time and incorporate HIIT into the plan?
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Workout of the Month: Coach Connor’s 5×5-Minute Intervals
Coach Connor details the best practices for 5×5-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable workout files.
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How to Do Dr. Stephen Seiler’s 4×8-Minute Interval Workout
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.
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Your Guide to High-Intensity Training
HIT has many proven benefits and several big limitations. Trevor Connor explores how HIT works, its effects, and the most effective high-intensity interval workouts you can choose for specific gains.
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How Much High-Intensity Training Do You Need?
High-intensity training offers many benefits. It also has limitations. We explore just how much HIT work you need to perform at your best.
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Intervals 101
Intervals are a fundamental component of training. They enable athletes to add intensity in a controlled manner, and target specific energy systems.
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A Deep Dive on Interval Execution
Learn how and why you should select certain intervals, how to integrate them into your training plan, when to do them, and how to properly execute them.
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Structured Workout: 40/20 “On/Off” Intervals
These “on/off” style intervals will help you push top-end power and cardiovascular adaptations.
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Structured Workout: 4×4 Intervals
One of Coach Ryan’s favorites, these four-minute intervals at 90-95% maximum HR with three minutes rest are simple yet effective.
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Structured Workout: Batman Intervals
Batman Intervals will help you get better at riding comfortably at variable intensities, paces, and lactate levels.
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Intensity Changes Between Fast-Start and Steady Intervals, with Dr. Stephen Cheung
Dr. Stephen Cheung discusses a study comparing steady-state versus fast-start intervals, then uses Xert software to model how a fast-start interval can be much more intense.
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Structured Workout: Over/Under Intervals with Cadence Focus
This over/under interval workout will build aerobic capacity while improving movement economy through changes in cadence.
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Aerobic Conditioning: Sweet Spot Bursts
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.
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Aerobic Conditioning: Low-Cadence Tempo Intervals
These low-cadence tempo intervals allow us to work on technique, focus on force production at the pedals, and improve muscular endurance.
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Neuromuscular Workout: Big Gear Standing Starts
This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.
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Neuromuscular Workout: Muscle Activation Warm-up & Seated Stomps
Try out some muscle recruitment techniques to improve your neuromuscular development.
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Q&A on Executing 4×8 Intervals, Using Scooters in Training, Recovery Walks, and Micro Training Camps
Head Coach Ryan Kohler, Coach Trevor Connor, and Chris Case field questions on how to best execute 4×8-minute intervals, tips on creating micro training camps, and much more.
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Coach’s Corner: Power and Cadence Analysis of Climbing Intervals
Coach Ryan Kohler and Trevor Connor analyze climbing intervals at threshold, focusing on the importance of cadence and pace.
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