Pre-race
Race-Day Reset
Drop pre-start HR by 10โ15 bpm before the warm-up so you don't burn matches standing still.
Meditation ยท For Cyclists
Train the nervous system, not the vibe.
Short, protocol-driven audio sessions for cyclists. Drop cortisol before a hard interval block. Cue parasympathetic recovery between sessions. Sleep deeper the night before a big event. No incense. No om. Just outputs.
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Race-Day Reset ยท 8 min
3 free protocols. No newsletter spam. Unsubscribe any time.
Race-Day Calm
Lower pre-start HR and cortisol so warm-up zones aren't already in Z3. Protocols used in 4โ8 minutes on the trainer or behind the start line.
Recovery Sleep
Down-regulate the nervous system after evening intervals. Faster sleep onset, more deep + REM โ the recovery window you actually paid for.
Mid-Ride Focus
Box-breath patterns to hold target power through the second half of a long ride, cafรฉ stops included. Cue arousal back up, then lock in.
The Library
Six protocols. Real outcomes.
Every session has one job โ and a measured downstream effect on HRV, sleep efficiency, or focus. Tap to preview. Full library lives inside the THRIVE app.
Focus
Box Breath for Intervals
4-4-4-4 pattern to run between efforts. Holds COโ tolerance and resets pacing focus before the next rep.
Sleep
Pre-Sleep Wind Down
Long-exhale breathwork to shift into parasympathetic before lights-out. Built for nights after evening intensity.
Focus
Mid-Ride Reset
Use at the cafรฉ stop. Re-cues arousal back up so the second half of the ride doesn't drift 30W under target.
Recovery
Cortisol Drop
Post-session down-regulation. Pull cortisol off the runway so HRV doesn't print red tomorrow morning.
Focus
Long Ride Breath Pattern
Cadence-linked nasal breathing for 4+ hour days. Stabilises HR drift and keeps RPE honest deep into the ride.
Featured Program
7-Day Pre-Event Reset
One short protocol per day for the week leading into a target event. Built to drop chronic sympathetic load so race-morning HRV reads green, not "ride easy today."
- 5โ12 minutes per day โ no fluff, no journaling prompts
- Sequenced from cortisol-down โ sleep-prep โ race-day calm
- Tracks against your HRV trend in the THRIVE app
- Used by competitive masters + national-level riders
7-Day Pre-Event Reset
1Cort
2Sleep
3HRV
4Box
5Sleep
6Calm
7Race
Each day unlocks one audio file inside the THRIVE app. No streaks, no badges โ just the next protocol queued up.
THRIVE Ultra
Full library lives inside Ultra.
30-day free trial. Every session, every program, plus AI coaching that tells you which protocol to run today based on your last 7 days of training, sleep, and HRV.
Start 30-day free trial โ$8.99/mo after trial. Cancel any time.
Keep training smarter.
1:1 ยท HELIOS product shot
HELIOS Smart Ring
Breathwork is one input. The ring runs the rest.
HRV, sleep stages, recovery score, training load, daily readiness. One titanium ring. One app. Every answer. No more guesswork.
Shop HELIOS โ Or start the trialHELIOS ยท $299.99 ยท 30-day free THRIVE Ultra included
Lower HR before intervals. Sleep deeper. Recover faster. Nervous-system training for cyclists. No yoga-spa. Just protocols that move the needle on race-day calm, recovery sleep, and mid-ride focus.