How to learn double unders with a jump rope
Getting the rope under your feet twice in one jump. The setup and drills that unlock the movement.
Cycling: structuring your rides on the road or a trainer
Endurance, tempo, intervals: three types of session are enough to get faster on the bike, indoors or out.
Riding with no plan is fun. But if you want to improve, or use cycling alongside running and lifting, a few structured sessions make all the difference.
Endurance
A long ride at an easy pace where you can still talk. It's the foundation: it builds your engine without much fatigue, and it's a perfect active recovery day after leg work.
Tempo
A strong but sustainable effort, for example 2 x 15 minutes at a pace where your sentences get short, with 5 easy minutes in between.
Intervals
Short, hard efforts, such as 6 x 3 minutes with 3 minutes of recovery. Over-unders alternate just above and just below your threshold pace.
Smart trainer or road
An indoor trainer is ideal for intervals: no traffic lights, no descents, constant effort. The road is still unbeatable for long rides. The two work well together.
Volta has endurance, tempo and interval cycling workouts, and tracks distance with GPS when you ride outside.
Let Volta plan your week.
