Go hard then go harder: That's the gist of 2 by 2. This workout runs you through a series of hard one-minute efforts followed immediately by even harder efforts, helping you work on quick recovery. Only half an hour for a very full workout.

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Variety is the spice of any athlete's training life. Challenge yourself by combining intervals of different lengths and speeds into one workout and watch your fitness adaptations go through the roof. This two-part pyramid workout includes 3-minute, 2-minute, and 1-minute intervals—twice. Don't worry, there's an easy recovery jog between sets. When fatigue sets in, focus on your form and keep your pace consistent. You've got this!

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This workout simulated the demands of a race or hard ride where you've forced to go between "hard" and "harder." It's a tough one, but it packs a lot of intensity into a little amount of time. Better yet, it will help you handle even tougher rides in the future!

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Tempo runs are a great way to improve lactate threshold and allow athletes to sustain faster paces for longer amounts of time. Ideally, they are paced at your one-hour effort and will feel fast, but relaxed. In this workout, we'll start with an easy warm up before jumping into five 3-minute tempo efforts with 30 second rest breaks in between. When you're finished, make sure to cool down for better recovery, less pain, and improved performance.

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No matter what distance you specialize in, speedwork is important for any athlete looking to improve their fatigue resistance. Ladder workouts are an excellent way to mix up your interval sessions. This one begins and ends with more intense efforts, targeting your next finish line sprint. Keep your eyes up and your form intact for increased running economy.

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Got 30 minutes? Make it count with Emily's Short Mix, a workout designed to get maximal results from minimal time. You'll go through three sets of intervals that ramp the intensity, with each series getting both harder and longer. It won't be easy, but at least it'll be over soon!

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What's your limit? It's time to expand it. The Expand workout runs you through a series of high-power surges that increase in length. This targets your ability to surge over and over and hold those efforts longer.

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Combos the snack are great for fueling adventures. Combos the workout are great for accomplishing multiple training goals in a single session. By blending hill training with tempo work, this workout option is excellent for athletes who are looking to take their hard efforts to the next level.

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Everyone knows climbing hills improves your muscle strength and speed. Combine them with a short tempo run and you'll not only challenge your cardiovascular system, you'll strengthen your glutes and improve your running efficiency overall. Making you the king or queen of the virtual mountain.

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A VO2 max targeted workout where you'll accumulate 12min in total at that intensity.

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If you want to get a solid effort done in 30 minutes or less, this is a fun one to do. A little something for the sprinters, and a SST block to build a little FTP, all wrapped up in a tasty 30 minute session.

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You'll be right on the knife's edge from start to finish with this workout, which kicks things off with a very spicy 1-minute effort. The intervals back down from there, but you won't have much time to recover. Make it through to the finish, and you'll be well sharpened for your next ride!

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Ever heard of lactic acid? People associate it with burning muscles, but it's actually critical for performance during endurance sports. This workout improves your ability to use lactic acid as energy. In other words, if it burns, it's working!

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Ladder workouts feature a series of intervals separated by short recovery periods. Warm up before kicking off this workout, where the most intense intervals are stacked at the beginning and end. You'll be amazed at the energy you have once you're finished!

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Spending time riding under and over your threshold builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient. This 30 minute workout asks for hard work at nearly every phase.

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Short on time but need to sweat? Feel the burn fast with a session that mixes all-out efforts and short recovery time in between. This workout gives you a lot of bang for your buck, and will only cost you 20 minutes.

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An over/under workout where you'll alternate 1min under 5k pace and 1min over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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An over/under workout where you'll alternate 45sec under 5k pace and 1min 15sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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An over/under workout where you'll alternate 30sec under 5k pace and 90sec over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

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A drill based workout focused on strides which are designed to improve your running form and mechanics. This workout is great to do before a race, event, or target workout to act as a opener, or if you feel like your form needs work. 60sec stride duration in this workout.

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A drill based workout focused on strides which are designed to improve your running form and mechanics. This workout is great to do before a race, event, or target workout to act as a opener, or if you feel like your form needs work. 90sec stride duration in this workout.

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Powerful and efficient, this high-intensity interval workout uses short bursts mixed with recovery periods to build up your energy and strength. In classic HIIT form, you'll do seven sets of 30 seconds of hard effort, and 1 minute of rest in between. Lucky you.

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A tempo run with short rest breaks every 3 minutes. This workout serves to improve your lactate threshold and muscular endurance.

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This challenging tempo run straddles the edge of your lactate threshold keeping you just below and pushing you just over it. This is a great workout to do if you're short on time and looking to make the most of it!

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This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

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This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

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This workout was made famous by Steve Prefontaine. The 30/40 workout is a fartlek effort used by the University of Oregon. This workout is done on the track and runners would alternate between 30 second 200m's and 40 second 200m's. We've taken that concept and adapted it to the treadmill. In this version we are doing 30 second hard efforts, followed by 40 second tempo efforts.

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The hills are here! This workout will simulate running up and over hills. You can think of hills as speedwork in disguise. Hills are a great way to do speedwork if you are tired, because the focus is more on strength and fitness than speed and coordination. The messaging will suggest when to change grades and to what % incline. As always, if the paces are too easy or too hard make adjustments to what feels right.

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The hills are here! This workout will simulate running up and over hills. You can think of hills as speedwork in disguise. Hills are a great way to do speedwork if you are tired, because the focus is more on strength and fitness than speed and coordination. The messaging will suggest when to change grades and to what % incline. As always, if the paces are too easy or too hard make adjustments to what feels right.

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You've got 20 minutes and need to make it count! This threshold workout opens with a quick warmup, followed by high-intensity intervals and recovery time in between. You'll be in an out before you know it.

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They call it the "Wave Rider" because the workout graphic looks like waves. You'll ramp up slowly to a short power burst, then ride the same power wave again four times. No surfboard required, but make sure to keep your head above water.

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