Game version
Adventure ride: pick a route with a friend or a parent, give it a name and plan a fun stop along the way.
Cross-Training Ride or Swim
Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Choose a ride on a safe path with a helmet, or a supervised swim.
Core: 25. Easy and steady.
- Ages
- 10 to 14
- Time
- 30 min
- Players
- Just you
- Space
- Pool
- Bring
- Bike and helmet, or pool with a lifeguard
- Level · skill
- Developing · Conditioning
The steps
How it works
- Choose a ride on a safe path with a helmet, or a supervised swim.
- Go at a steady, chatty pace.
- Keep going for 20 to 30 minutes with breaks as needed.
- Note how you felt for next time.
Coaching point
Steady and enjoyable.
Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching and, under 14, a grown-up is within arm’s reach. Stop if you feel unwell.
Make it fun
Play it, don't drill it
Challenge
Choose a time: Less (15 minutes), Core (25), More (35). Easy and steady.
Story
You are an explorer discovering a new trail.
My best
Beat your own count
Easy and steady. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.