- STRENGTH
COROS OfficialStrength workouts from Team COROS.- WorkoutsBodyweight - Running SpecificThis 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.
- WorkoutsPower Development - Running Specific60-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.
- WorkoutsStrength Development - Running Specific60-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.
- WorkoutsBack to Training - Full Body60-min full-body workout designed to improve general fitness and safe return to training after off season.
- RUNNING
COROS OfficialRunning workouts from Team COROS.- WorkoutsTrack Pyramid - Short DistanceThis 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.
- WorkoutsTrack Pyramid - Middle DistanceThis 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.
- WorkoutsEffort Pace: Beginner Threshold DevelopmentThis workout is designed to introduce threshold development into short intervals of 5min based on Effort Pace.
- WorkoutsEffort Pace: Advanced Threshold DevelopmentThis workout is designed to develop threshold through long intervals of 10-15min based on Effort Pace.
- WorkoutsEffort Pace: Beginner VO2max DevelopmentThis workout is designed to introduce VO2max development into short 1:1 intervals of 3min based on Effort Pace.
- WorkoutsEffort Pace: Advanced VO2max DevelopmentThis workout is designed to develop VO2max through short 4-min intervals based on Effort Pace.
- WorkoutsElite Threshold WorkoutThis 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.
- Workouts5k Speed ImprovementThe 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.
- Workouts30 Minute Base with Pick UpsThis 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!
- Workouts45 Minute Base with Pick UpsThis 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!
- Workouts1 Hour Base with Pick UpsThis 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!
- WorkoutsTabata Running WorkoutTabata 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.
- WorkoutsShort Interval FartlekThis Fartlek workout requires medium to hard efforts to maintain your VO2 max and lactate threshold.
- Workouts30 Minute FartlekThis 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.
- WorkoutsFartlek Training for MarathonRun 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.
- WorkoutsPyramid Interval WorkoutAfter 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.
- CYCLING
COROS OfficialCycling workouts from Team COROS.- WorkoutsLong Ride for Marathon TrainingThis 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
- WorkoutsAnaerobic into Threshold DevelopmentThis 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
Reed Fischer from Tinman EliteTinman Elite is a professional running team based in Boulder, CO.- Workouts3 Minute Fartlek WorkoutStart 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 HogueTristan 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.- Workouts1:1 Hill Fartlek Workout90-min exhaustive interval workout designed to increase threshold point as well as active recovery. Best done on hilly terrain (100-200ft/mile).
- WorkoutsMountain Running RoutineA 30-min bodyweight workout designed to increase lower-body and core strength, stability, and balance for uphill training.
- STRENGTH
Grayson MurphyGrayson 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- WorkoutsFull Body Strength WorkoutA full body strength routine with a focus on core stabilization, posterior chain activation, and other trail running specific movements.
- STRENGTH
Hillary AllenHillary 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 WorkoutThis 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 HouseSteve 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/- WorkoutsStrength RoutineThis 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.
- WorkoutsKiller Core RoutineThis 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 MarinAndres 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.- WorkoutsStrength RoutineThis strength routine focuses on targeting your core and upper body strength to help improve your climbing skills.
- RUNNING
Ian SharmanIan Sharman is Head Coach at www.sharmanultra.com working with athletes of all abilities around the world towards marathons and ultras.- Workouts800m Speed WorkoutThis 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 CanadaySage 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.- WorkoutsCore Strength RoutineA targeted 10-15 min workout for your core from coach Sage. For Sage’s coaching services visit www.SageRunning.com
- CYCLING
Gerardo GomézGerardo 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- WorkoutsFlat Road TrainingSeries 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).
- WorkoutsUphill TrainingSeries 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."- WorkoutsSally McRae's Power 5 WorkoutThis 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!
- WorkoutsSpeed Play WorkoutThis 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.
- WorkoutsPre-Run Strength RoutineI 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!