You will need more courage than the Lion, more heart than the Tin man and more brains that the Scarecrow.
This workout consists of four 7 minute rounds.
30 seconds HARD / 30 seconds VERY HARD
60 seconds HARD / 30 seconds VERY HARD
90 seconds HARD / 30 seconds VERY HARD
120 seconds HARD / 30 se...

*Console Required
This workout is all about distance.
We have nine efforts.
1, 2, 3, 4, 5, 4, 3, 2, 1
The first one minute effort is to set a benchmark to see how far you travel in one minute of Very Hard work.
With that number we can multiply the distance to have a goal for all subsequent effor...

* This workout requires a console with cadence (RPM)
How fast can you pedal with a fixed resistance?
We have four 6 minute rounds.
Each round has three builds, you start each build with complete recovery then gradually build up the speed until you are ultimately sprinting.
10 Seconds OFF
10 Sec...

In the sport of Track Cycling there is an event know as the Points Race.
It is 40 km for the Men and 25 km for the Women, this takes approximately 45 minutes to complete. However it is not a race in the traditional sense. The winner is not determined by the rider that simply crosses the finish li...

Based on the race strategies of a 2000m rowing race, this workout consists of four 7 minute efforts.
1 minute Very Hard
3 minutes Moderate
2 minutes Hard
1 minute Very Hard
The idea is, you attack the start of the race, before settling into your race rhythm. When you are through halfway, you begi...

This workout is all about mental toughness is the face of uncertainty.
There are eight efforts in total.
2 x 5 minutes
2 x 4 minutes
2 x 3 minutes
2 x 2 minutes
What is unknown is in what order you will be presented with these efforts.
The goal for each effort is to maintain a Hard intensity fr...

Inspired by the children's board game of the same name, Snakes and Ladders consists of 16 x 2 minute ladders.
30 seconds Easy
30 seconds Moderate
30 seconds Hard
30 seconds Very Hard
The Snake is an optional 30 second sprint at the end of each Ladder.
This workout really is choose your own adven...

Visualize a rectangle.
Four sides, two long, two short.
We will be going around this rectangle at varying intensities.
There are five 6 minute rounds.
Each round consists of 8 intervals.
30 seconds
60 seconds
30 seconds
60 seconds
Repeated
Each round the intervals will be different intensi...

High Intensity Interval Training is dependent on the variable of intensity being high. You must work hard. REALLY hard for short periods of time.
This workout has two 15-minute rounds
Each round consists of five 3-minute sets
Each set has 3 efforts
40 On 20 Off
30 On 30 Off
20 On 40 Off
Repeate...

Today we are riding in a group of 4, in what cyclists refer to as a Paceline.
In a Paceline, everyone lines up behind a single rider, who drives the speed. The riders then rotate through the line when the front rider pulls off to the side and drifts to the back of the line. The next rider then su...

Just like the walls of a medieval castle, we will be alternating between a high point and a low point.
We have three 10 minutes rounds.
Each round has two intensities, Moderate and Very Hard.
We will be alternating between these two intensities every 60 seconds.

60 seconds Moderate
60 seconds ...

The 2nd most popular workout on this service. AIS 33 minutes!
This type of workout is called lactate tolerance training.
We have six efforts with variable recovery.
Each effort should be an all out effort, above 90% intensity. The idea is to put yourself into difficulty early and hold on from th...

In celebration of 100 unique workouts here at ARC Fitness, we are revisiting the five most popular workouts. Starting with number one.
Hill Repeats!!!
There are two different efforts, 6 minutes and 3 minutes, and we repeat them three times.
6,3,6,3,6,3
The 6 minute effort is;
3 minutes Moderate...

This workout is a choose your own adventure.
We have 12 three minute rounds. Each round consists of work and rest in one of three ratios.
2 minutes VERY HARD / 1 minute OFF
or
90 seconds VERY HARD / 90 seconds OFF
or
1 minute VERY HARD / 2 minutes OFF
After trialing each ratio in the first three ...

As the duration goes down, intensity goes up.
This workout consists of five rounds of decreasing duration.
The first round is 8 minutes long.
2 minutes Moderate
2 minutes Very Hard
2 minutes Moderate
2 minutes Very Hard
For each subsequent round the efforts get 15 seconds shorter.
Enjoy!

*This workout requires a console with distance
Rather than working to a specific time interval, today we use distance.
We have 30 minutes total time.
The goal is to do alternating kilometers On and Off.
1 km Very Hard
1 km Easy.
Enjoy!

Based on the race strategies of a 2000m rowing race, this workout consists of four 7 minute efforts.
1 minute Very Hard
3 minutes Moderate
2 minutes Hard
1 minute Very Hard
The idea is, you attack the start of the race, before settling into your race rhythm. When you are through halfway, you begi...

This workout consist of five rounds. Each round has four efforts.
Moderate, Very Hard, Moderate, Very Hard
In the first round each effort is 2 minutes.
For example;
2 minutes Moderate
2 minutes Very Hard
2 minutes Moderate
2 minutes Very Hard
Each subsequent round the efforts are 15 seconds short...

This workout consists of three sub-maximal efforts.
6 minutes Very Hard
5 minutes Very Hard
4 minutes Very Hard
With 4 minutes of recovery between each effort.
The goal is to go as hard as you can for each individual effort.
Enjoy!

This is a Fartlek style of workout, which means long duration with varying intensities.
We have 31.5 minutes of total time.
Consisting of six rounds.
Each round has three steps.
Moderate, Hard, Very Hard.
The first round is made up of 3 minute steps, with each round after that getting 30 seconds ...

How hard can you push for 2 minutes?
This workout consists of seven 2 minute efforts.
Between each effort you have 3 minutes of recovery.
The idea is that you have enough recovery between each effort to ensure you can fully commit to every 2 minute effort.
You need to be willing to empty the ta...

VO2 Max training.
This workout consists of twelve 2 minute efforts, split over three rounds.
Each round consists of 4 efforts
2 minutes Very Hard
30 seconds Off
Repeated 4 times
The difficulty is the lack of recovery between each of the 2 minute efforts.
Each effort stacks on top of the one bef...

There is a big difference between Very Hard and Sprinting.
This workout consists of three 30 sprints repeated five times.
3 x 30 Second Sprint
30 seconds SPRINT
30 seconds OFF
30 seconds SPRINT
30 seconds OFF
30 seconds SPRINT
Repeated 5 times with 2.5 minutes of recovery between each round.
...

A little change can make a big difference.
This workout is all about working Hard and then gradually increasing the resistance whilst doing your best to maintain the same speed (RPM).
There are six 4 minute rounds.
1 minute Hard
After 1 minute Add Resistance
After 1 minute Add Resistance
After 1 ...