New: Strength Training
Strength Training, coached.
Guided strength sessions built for riders, runners and rowers. A 3D athlete shows every rep, a coach calls your sets and rests, and your weights adapt as you get stronger. A set of dumbbells or just your bodyweight is all you need.
Free for everyone. Powered by Cave Motion™. No machine needed; a heart rate strap is optional. The coach voice is automated and cannot see your form.
In the session
Your sets, called out loud.
Press start. Ride Cave counts, cues and paces the rest.
Every rep demonstrated
A 3D athlete in your own character's kit, powered by Cave Motion™, performs each exercise in time with you at a real place somewhere in the world or on the infield of a famous velodrome.
Called out loud
A coach voice calls your sets, reps, weights and rests, with time to set up between exercises. Prefer quiet? Tempo tones or silence.
Your pace
Speed the reps up or slow them down mid-set, add weight or take it off, and choose how long you get between exercises.
Warm-ups that fit
A warm-up picked for what the session trains, ramp-up sets before your heavy lifts, and an optional cool-down stretch for the muscles you worked.
Weights that adapt
After each exercise, one tap says how it felt. Ride Cave remembers your weights and suggests a change when a weight keeps feeling easy or too hard.
Safeguards built in
A quick readiness check before you start, lighter choices one tap away, and junior accounts kept to moderate loads, with the most technical lifts left out.
Library
76 exercises. Every one explained.
See it, then do it.
Every exercise is demonstrated on the 3D athlete you can turn and zoom, with how to set up, the cues that matter, the common faults, and easier and harder versions.
- Legs, push, pull, core, full body, jumps, warm-up and cool-down
- Filter by muscle group or the equipment you have, from none at all to dumbbells, a bench or a pull-up bar
Know what it works, and why.
Switch any exercise to Muscles and the groups it trains light up on the athlete: the main ones solid, the supporting ones hatched. Each exercise says why it helps your sport, with the studies behind it.
- Written for endurance athletes: cyclists, runners and rowers
- Sources you can read, on every exercise and every curated session
Sessions built for your sport.
Curated sessions from a first gentle start to heavy leg strength for endurance athletes, with an in-season maintenance session, runner and rower sessions, core, and express circuits. Before you start, pick your weights and your rest.
- Build your own in the strength builder, or type it in Turbo Builder
- Atlas, the Ride Cave AI coach, can write a strength session from a sentence
Get started
Everything ready to lift.
28 curated sessions
A first strength session, full body, legs, upper body, core, mobility, express circuits, and sessions for endurance athletes.
Dumbbells or bodyweight
Every session says what it needs. Plenty need nothing but the floor.
Train somewhere new
Each session takes you somewhere new: a lakeside, a mountain pass, or an empty velodrome.
Strength builder
Exercises, sets, reps, holds and rests, laid out the way you think.
Cave Crew
Ask Atlas
Describe a session in plain words and Atlas writes it.
One training picture
Every session counts in your training load next to your rides, rows and runs, and uploads to Strava as weight training.
Get stronger for your sport.
Strength Training is part of Ride Cave, free for everyone. Grab a pair of dumbbells, or don't, and start your first session.
