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- 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!