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Bike- Aerobic Overgear
Producing cycling power at an aerobic level is the key to efficiency. This work out builds strength and strength endurance while using the aerobic energy system.

Bike- Aerobic Tension


Bike- Descending Intervals


Bike- Power Bursts
Power is essentially strength work + speed. You have to produce force at a rapid rate.

Bike- Progressive Fast Legs


Run Drill (video)- Butt kicks
Our members have exclusive access to a variety of strength, power, and drill videos and work outs. "Butt kicks" can be performed in place or moving forward. Make sure your foot is snapping back under your butt and not moving laterally. Make sure your toes are pointed up (dorsiflexion). You knee should stay under your hips, and should not be moving forward from the body.

Run- Fartlek hills


Run- Tempo hill climbing
Tempo hill climbing improves running specific leg strength endurance.

Run- Turn Overs


Run- Walk / Run Progression


Strength / Power- Plyo Jumps


Swim- Long Sets / Limited Recovery
The long sets with short recovery are designed to build the strength endurance necessary swims beyond sprint distance.

Swim- Closed Fist


Swim- Distance Per Stroke


Swim- Leg Brush


Swim- Swim golf


Swim- Technique + Speed