A workout designed for those with ADD (attention deficit disorder). No boredom on your bike here, the workout is always changing. This is a bike workout that is easily adaptable to an indoor exercise (in case you forgot your bike or the weather is really bad).

A set of 1,000-meter (1k) repeats at the track or on a measured loop. The 1k distance is one of the best for learning a sense of pace for 5 and 10k road races.

A tandem workout for cyclists of similar abilities. It’s great for practicing drafting and a high cadence, while having to maintain a relatively high intensity.

A tandem workout for walkers/runners of similar abilities. The leader sets pace and direction, while the follower matches the effort and route.

A great form of “useable” strength training, bouldering is rock climbing without going up. With some rock climbing shoes, a boulder, and a partner, you can practice moving horizontally along the rock, all the while developing strength and coordination.

A basic swimming interval workout designed to improve swimming fitness and change the routine of back and forth.

A low impact way to stay in running or walking shape, great if you have a persistent pain or injury, but can’t sit still. You’ll need access to deep water (over 5 ft.) to do this workout.

Add a small backpack and some weight to your walking routine, and get yourself ready for a wilderness trip, or at least gain some strength. This workout is ideal if your weekends are spent hiking in the woods.

A one-hour cycling workout that encourages you to change your cadence, which will change all sorts of other things, like your speed, heart rate and coordination.

Bring a soccer ball along on your walk or run to add some variety. By spending 30 minutes chasing the ball, you’ll vary your route and tempo, and get better at soccer.