A workout focused on improving your ability to make repeated hard efforts with minimal recovery.

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A speed workout featuring decreasing interval lengths, but increasing intensity for each starting off at 3min and finishing at 1min intervals.

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In this over/under variety, we'll spend time AT FTP then OVER FTP instead. This is a great way to really up the intensity when you're short on time, but expect these to be quite challenging!

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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 workout is designed to improve your running speed and fatigue resistance. It starts and ends with the most difficult intervals which specifically targets improving race starts and finishes.

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You've got 30min to spare and you wanna make it count.

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An endurance surge workout featuring expanding intervals at zone 6. This workout is targeting your ability to surge again and again while holding the surge efforts for longer and longer.

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This workout blends hill training and tempo work to get your legs stronger and aerobic system fitter. Use this workout to prepare for hill races, training runs or just to burn a few slices of pizza. Key details of the workout are 60 second hill effort immediately followed by 3 minutes of tempo running.

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This workout blends hill training and tempo work to get your legs stronger and aerobic system fitter. Use this workout to prepare for hill races, training runs or just to burn a few slices of pizza. Key details of the workout are 60 second hill effort immediately followed by 3 minutes of tempo running.

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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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In this fatigue-based workout, the intervals will become less intense and longer as the workout elapses, but you'll feel like you're riding the knife-edge from start to finish!

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Lactate gets a bad rap, but it's actually a crucial component to endurance sport performance. This workout serves to improve your ability to shuttle lactate into nearby fibers where it can be transported across the outer mitochondrial membrane and metabolized.

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This workout is designed to improve your running speed and fatigue resistance. It starts and ends with the most difficult intervals which specifically targets improving race starts and finishes.

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The lighter Purple Unicorn workout featuring sweet spot over/unders, and a finish to remember!

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20mins available, and you want a solid workout... It's going to take a miracle! Good thing we can put the beat down on with some fatigued 1min ALL OUT efforts and save your session!

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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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In this classic HIIT-style workout, we'll do 2 sets of 7, 30sec hard intervals, with 30sec of rest between.

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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 have 20min and you want to make it count! After a quick warmup, we'll get to work and do some vaulted over/unders.

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A sweet spot with bursts effort variation that keeps you on the edge from start to finish. Riding a wave takes focus and control, can you get to the finish of this one without falling off?

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