• strength

    COROS Official

    Strength workouts from Team COROS.
    • Workouts

      Beginner Plyometrics

      30-min plyometric workout designed to increase your speed, power and endurance. Focus on your form instead of trying to complete a higher number of reps.
    • Workouts

      Intermediate/Advanced Plyometrics

      50-min plyometric workout designed to increase your speed, power and endurance. To make these exercises more challenging increase the tempo and/or add weights.
    • Workouts

      Bodyweight - Running Specific

      This 45-min bodyweight workout is designed to help runners build strength as part of their tranining journey in a home setting. No additional equipment required, but weights can be used for progression.
    • Workouts

      Power Development - Running Specific

      60-min lower-body workout designed to increase power for runners. This workout is most effective closer (1-2 months) before a race. Make sure you have had some recent experience in the gym before completing this workout.
    • Workouts

      Strength Development - Running Specific

      60-min lower-body workout designed to increase max strength around 4 compound exercises for runners. Make sure you are familiar with strength techniques before completing this workout.
    • Workouts

      Back to Training - Full Body

      60-min full-body workout designed to improve general fitness and safe return to training after off season.
    • Workouts

      Dynamic Warm-up

      This 5-10 minute warm-up should be done before every run. It is important not to rush through each exercise and gradually increase your heart rate, blood flow, and body temperature.
    • Workouts

      Post Run Strength Routine

      This is a quick and simple post run strength routine that does not require any equipment. This workout takes less than 20 minutes and focuses on mobility, strength, and core. Single leg exercises are done half on each side (10 left, 10 right). Can add weights to the superset group if desired.
    • Workouts

      Single Leg Strength

      This is a 30-minute strength workout focusing on single leg exercises. Can be bodyweight or add resistance bands/weights to increase intensity
  • running

    COROS Official

    Running workouts from Team COROS.
    • Workouts

      Track Pyramid - Short Distance

      This track workout focuses on short distances such as 200, 400, and 800m in the Track & Field world. You will find yourself running at supramaximal speed for various distances in a pyramid setup.
    • Workouts

      Track Pyramid - Middle Distance

      This track workout focuses on middle distance such as 1200m and 1600m. You will find yourself running at 5k race pace for various distances in a pyramid setup.
    • Workouts

      Effort Pace: Beginner Threshold Development

      This workout is designed to introduce threshold development into short intervals of 5min based on Effort Pace.
    • Workouts

      Effort Pace: Advanced Threshold Development

      This workout is designed to develop threshold through long intervals of 10-15min based on Effort Pace.
    • Workouts

      Effort Pace: Beginner VO2max Development

      This workout is designed to introduce VO2max development into short 1:1 intervals of 3min based on Effort Pace.
    • Workouts

      Effort Pace: Advanced VO2max Development

      This workout is designed to develop VO2max through short 4-min intervals based on Effort Pace.
    • Workouts

      Elite Threshold Workout

      This workout is utilized by Team New Balance Manchester as their mid-distance athletes prepare for championship events. Consisting of intervals, this workout will help build your threshold.
    • Workouts

      5k Speed Improvement

      The purpose of todays workout is to build your speed above 5k pace and extend the efforts. Be sure to run faster than normal 5k pacing as we look to increase your speed.
    • Workouts

      30 Minute Base with Pick Ups

      This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!
    • Workouts

      45 Minute Base with Pick Ups

      This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!
    • Workouts

      1 Hour Base with Pick Ups

      This workout is designed to be run at a base pace, but include strides/pick ups for running efficiency. Build the pace for 30 seconds and then relax back into your easy aerobic endurance pace!
    • Workouts

      Tabata Running Workout

      Tabata is a popular form of HIIT exercise that can effectively boost your fitness and running capability. Maximum intensity is required for each 20 second interval to ensure the training benefit.
    • Workouts

      Short Interval Fartlek

      This Fartlek workout requires medium to hard efforts to maintain your VO2 max and lactate threshold.
    • Workouts

      30 Minute Fartlek

      This 30 minute workout involves various length for each interval to improve your speed and endurance. Feel free to adjust the pace and duration based on your fitness level.
    • Workouts

      Fartlek Training for Marathon

      Run with faster pace than your marathon pace for this workout to improve speed and endurance. Start off with easy jogging. Then kick up your pace for 1 min. Bring pace back to normal during each rest.
    • Workouts

      Pyramid Interval Workout

      After warm up, complete 6 intervals of various distance and take 90 second rests in between. Adjust the intensity and target based on your fitness condition.
    • Workouts

      Hills and Threshold Combo (Intermediate/Advanced)

      This workout is designed to enhance uphill running strength through short intervals and develop threshold through longer intervals. This is an Effort Pace workout meant for trails
    • Workouts

      Hills and Threshold Combo (Beginner)

      This workout is designed to enhance uphill running strength through short intervals and develop threshold through longer intervals. This is an Effort Pace workout meant for trails
  • cycling

    COROS Official

    Cycling workouts from Team COROS.
    • Workouts

      Long Ride for Marathon Training

      This workout is designed to help you prepare for Marathon efforts without creating the stress on your legs that running for 3 hours would. Add this to your run training to maximize aerobic development
    • Workouts

      Anaerobic into Threshold Development

      This workout is designed to maximize your lactate threshold development. We do this by first stressing your anaerobic capacity and then going into dedicated threshold intervals.
  • running

    Kilian Jornet

    There is arguably no greater all-around mountain athlete in the world than Kilian Jornet. It is hard to find a major Mountain or Trail race that Kilian hasn’t won, having been crowned champion of UTMB, Western States, Sierre-Zinal, Pikes Peak Marathon, Zegama, Hardrock, Marathon du Mont Blanc and many, many more.
    • Workouts

      Kilian's Favorite Uphill Workout

      This workout is one of Kilian Jornet's favorites, intended to improve uphill racing capacity. During the rest periods, the goal is to run very easy (Z1) or rest entirely with no running.
  • strength

    Emelie Forsberg

    Emelie Forsberg is an elite ultra-runner from Norway. Emelie prides herself on pushing her limits and having structured workouts keep her on track. Emelie competes in events such as UTMB and believes focused training is what leads to great results.
    • Workouts

      Core Strength Routine

      The basic core training I do 3-4 times/ week minimum 10 minutes, maximum 30 minutes! Sometimes all 8 exercises, 45 seconds on, 15 sec rest, 3 times each exercise.
  • running

    Reed Fischer from Tinman Elite

    Tinman Elite is a professional running team based in Boulder, CO.
    • Workouts

      3 Minute Fartlek Workout

      Start with about 15 minutes of easy jogging to warm up, then begin. The workout is anywhere from 6-10x3:00 on/:90 off at threshold. After the fartlek, jog easy until you hit your day's volume goal.
  • multisport

    Tristan Hogue

    Tristan is a kinesiologist from Montreal (CAN) and has worked with the Canadian Olympic Team as a strength & conditioning coach / research assistant. Outside of his professional career, he is a mountain athlete who uses endurance sports such as ultra running as training to best prepare for solo mountaineering expeditions around the globe like Matterhorn and Denali.For more inforamation, please visit www.endurokin.com.
    • Workouts

      1:1 Hill Fartlek Workout

      90-min exhaustive interval workout designed to increase threshold point as well as active recovery. Best done on hilly terrain (100-200ft/mile).
    • Workouts

      Mountain Running Routine

      A 30-min bodyweight workout designed to increase lower-body and core strength, stability, and balance for uphill training.
  • strength

    Grayson Murphy

    Grayson is a COROS Pro athlete and has many years of experience as a professional trail and road runner. For more information on Grayson visit her Instagram: racin__grayson
    • Workouts

      Full Body Strength Workout

      A full body strength routine with a focus on core stabilization, posterior chain activation, and other trail running specific movements.
  • strength

    Hillary Allen

    Hillary represents COROS as a Pro Trail Runner. She hopes to inspire, educate and encourage other people to find balance in their lives.
    • Workouts

      "Feel the Burn" Strength Workout

      This runner focused program combines getting your heart rate up and burning those legs. It is the perfect workout for strengthening and targeting your running specific muscles.
  • strength

    Steve House

    Steve represents COROS as a Pro Climber/Alpinist. He has over 25 years of climbing experience and became the 9th American to achieve AMGA-IFMGA certification. His coaching platform known as Uphill Athlete is designed to strengthen and improve your climbing performance. For more information on coaching visit https://www.uphillathlete.com/
    • Workouts

      Strength Routine

      This workout is designed to alternate between upper body and lower body. Start by completing this circuit 1-2 times through then continue to add weight and circuit reps every 2 weeks.
    • Workouts

      Killer Core Routine

      This routine can be completed in multiple rounds. Do one round as a warm-up for a strength workout or two or three rounds as a stand-alone workout.
  • strength

    Andres Marin

    Andres is an all-around climber, who focuses on alpine expeditions. He is known for representing the US in the Ice Climbing World Cup. His workouts are perfect for improving your climbing skills as well as strengthen your climbing muscles.
    • Workouts

      Strength Routine

      This strength routine focuses on targeting your core and upper body strength to help improve your climbing skills.
  • running

    Ian Sharman

    Ian Sharman is Head Coach at www.sharmanultra.com working with athletes of all abilities around the world towards marathons and ultras.
    • Workouts

      800m Speed Workout

      This 800m speed session, is ran as a marathon time predictor. The time it takes to do the 800m should equal close to your marathon time. - i.e. 3m30secs per set suggests a 3h30m marathon time.
  • strength

    Sage Canaday

    Sage is a mountain, ultra-trail athlete for COROS Global. He is also the founder and co-coach at sagerunning.com. His strength routine is meant to help strengthen your core muscles while also improving your running form and efficiency.
    • Workouts

      Core Strength Routine

      A targeted 10-15 min workout for your core from coach Sage. For Sage’s coaching services visit www.SageRunning.com
  • cycling

    Gerardo Goméz

    Gerardo Gómez is passionate about the Ironman, trail running and any sport. He is a Level 2 Triathlon coach certified by the Spanish Triathlon Federation and is also a cycling technician certified by the Cycling Federation. Contact/follow him on Facebook: @GPPreparacionFisica
    • Workouts

      Flat Road Training

      Series in a flat road to improve your strength on the bicycle, that is, the capacity to endure more in a situation of high intensity (strength-resistance) and maximum intensity (strength-speed).
    • Workouts

      Uphill Training

      Series in uphill. With this series we seek to work our anaerobic threshold and our VO2max doing short and high or very high intensity jobs.
  • multisport

    Sally McRae

    "Sally is a professional trail runner, part-time coach, writer and speaker. For more information follow Sally McRae on Instagram @yellowrunner for more training tips & coaching services."
    • Workouts

      Sally McRae's Power 5 Workout

      This routine has 5 exercises targeting your hips and glutes and can be done as a pre or post workout. And like ALL strength routines, know that you can always modify or progress any exercise!
    • Workouts

      Speed Play Workout

      This workout starts with 10 minutes of easy running to settle into your aerobic pace. You will then do 6x30 second intervals with 2 mins rest after each interval at 7-8 effort on a 1-10 scale.
    • Workouts

      Pre-Run Strength Routine

      I believe that incorporating strength will allow you to stay injury-free and keep you running for your entire life. Commit to doing this 3-4 days a week and you will notice a difference!