Build muscle, increase power, and improve overall strength with resistance-based exercises.
Key Benefits
- Builds muscle and increases endurance
- Enhances performance in other sports
- Supports injury prevention
Alternate between high-intensity bursts and low-intensity recovery phases to improve speed and endurance.
Key Benefits
- Improves speed and endurance
- Burns more calories in less time
- Boosts cardiovascular fitness
Continuous, moderate-intensity effort such as a long run or cycling session at a consistent pace.
Key Benefits
- Builds endurance and aerobic capacity
- Great for fat burning and recovery
- Improves mental toughness
A Swedish term for 'speed play', Fartlek is a mix of fast and slow running, adjusting pace based on terrain or feeling.
Key Benefits
- Improves speed & endurance together
- More fun & flexible than structured intervals
- Develops pace awareness
A high-intensity workout where you run or cycle on an incline to build strength and endurance simultaneously.
Key Benefits
- Builds leg power and explosive speed
- Reduces impact on joints vs. flat sprints
- Improves running economy
High-Intensity Interval Training consists of short, intense bursts of exercise followed by brief recovery periods.
Key Benefits
- Burns a lot of calories in less time
- Improves speed and power
- Continues burning calories after workout (EPOC)
Focuses on running form, drills, and movement efficiency to improve performance and prevent injuries.
Key Benefits
- Prevents injuries
- Improves running economy (using less energy to run faster)
- Enhances coordination and agility
Design your own sessions with a mix of strength, cardio, HIIT, and recovery work tailored to your specific needs.
Key Benefits
- Fully personalized for specific goals
- Combines multiple types of training
- Adaptable to your schedule and preferences