Warm up and then complete the 2 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!

This core workout is an asset to any athletes program. Click the link to get started and I'll guide you through an effective and efficient 20-min core workout:

https://youtu.be/QpFHQAH9ST4

Progressive Run Workout. Warm up 20 minutes. The main set is a 20 minute build towards a faster pace. After build is done, run a 10 minute cool down followed with a 10 minute walk. Practice deep belly breathing during the walk to ignite recovery.

Click to get started: https://youtu.be/m1jO4F4QVx0

This strength training workout is great for runners, but it's tough, so if you're using it for the first time, go very light with the weights, or even use none. It helps to develop strength, coordination, balance, and core strength. It consist of complex and compound movements.

1 hour ride at whatever pace you feel like riding. Do this alone, with a friend, or with the family. Enjoy!

Run Speed Intervals. 15 minute warm up. 1 minute hard followed by 2 minutes easy. Repeat x 3. Cool down for 15 minutes of easy running. Stretch & foam roll post-workout. Practice deep belly breathing and relaxing the muscles to release tension. Hydrate!

Warm up and then complete the 2 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!