Are you ready to get stronger, more powerful, and more resilient on and off the bike?

We start a new cycle every month, for forever!

Ever feel slow on your bike? Do climbs feel really difficult for you? Do you feel like you have no power to pedal?

If this sounds like you, there is hope.

The #ShredStrong program is built by a mountain biking strength and conditioning coach, for mountain bikers (and gravel cyclists) just like you.

Feel strong on the climbs

To get up a steep climb, you need strength to generate power to the pedals, along with the muscular endurance to pedal with greater ease. You will gain this through having a stronger core, legs, and upper body so you can zip up a hill faster than you can imagine.

Feel like you can pedal hard for longer

The weekly bike intervals included in the program along with the strength sessions will give you the strength and power you need to pedal harder for longer. Your legs will feel like engines on the bike!

Feel more confident over tough terrain

Having more strength and stability will make you feel more confident as you handle the terrain in front of you – including those large boulders that may intimidate you.

BONUS: you’ll feel more resilient to injury with the added strength!

What is #ShredStrong?

#ShredStrong is a year-round strength and conditioning program made specifically for mountain bikers and gravel cyclists. The goal of this program is to make you stronger, more powerful, more stable, and more resilient on and off the bike.

It includes access to an app that has the following:

  • 3 weekly strength sessions (one is optional) to make you stronger and more resilient.
  • 1 weekly bike interval session to increase your cardio capacity on the bike. Say goodbye to slow climbing!
  • Up to 3 mobility flows every week to help increase your mobility and stability so you have less pain and a greater range of motion.
  • Demo videos of every exercise, so you know exactly what to do and how to do it.
  • A live Zoom chat with Coach Jen every ~4-6 weeks to go over elements of the program, as well as discuss a hot topic (such as nutrition, sleep, recovery, mindset, racing, and other topics you help choose!).
  • Access to a private Facebook group for community, accountability, and to find riding (and lifting!) buddies.

If you’re not ready to commit to 6 months, don’t worry – you can join the monthly subscription to try it for four weeks, risk-free.

What do you have to lose?

Deadline to join is before the end of every month!

How It Works

Step 1

Pay + Download the app

Once you pay and sign up, we’ll send you an email with an invitation to join the training app. Then, install the app on your iOS or Android device so you can get started.

Step 2

Explore the app

The first time you log in, we’ll lead you through a simple process to setup your profile. From there, we’ll do the work of sending you the workouts every month, made just for you – to make you strong AF on and off the bike. You get demo videos and clear instructions every step of the way.

Step 3

Message your coach any time!

Yep, your coach is a real human and not a bot, and your membership in #ShredStrong includes access to her! Have an injury for which you need a substitution? Your coach has you covered. Have a question about anything at all? She’s only a message away.

Step 4

Join the badass community

This isn’t just an app or a training program. It’s a community. Get advice from other bikers in the forum, compete in upcoming riding challenges, and even buy and sell gear, or share training tips or recipes. Plus, use the private Facebook group to meet up and train with other users IRL for added accountability and fun.

Step 5

Build better trails while you train!

Sure, a good training session is its own reward. But who doesn’t like a little positive reinforcement from time to time? Every quarter, a portion of your membership investment goes towards local trail building organizations across the United States and Canada – including places where the #ShredStrong team lives and rides. Plus, there will be occasional prizes available when you meet your biggest goals or beat out other users in some of our upcoming challenges.

Membership Pricing

Choose the best plan for you 

Pay, show up, and get strong.


$49/every 4 weeks
  • Track unlimited workouts and bike rides every week
  • Get access to 3 custom strength workouts plus one bike interval workout every week
  • 2+ mobility flows every week to keep you feeling good and to optimize recovery
  • Group Zoom call with Jen every ~4 weeks for accountability and to discuss various training topics
  • Includes access to the app and private community for support
  • Access to exercise library and demos
  • Join a team for accountability
  • Cancel any time
  • Recurring bill to make it seamless and easy
Most Popular

6-Month Package

$234 for 6 months ($39/mo, paid once)
  • Track unlimited workouts and bike rides every week
  • Get access to 3 custom strength workouts plus one bike interval workout every week
  • 2+ mobility flows every week to keep you feeling good and to optimize recovery
  • Group Zoom call with Jen every ~4 weeks for accountability and to discuss various training topics
  • Includes access to the app and private community for support
  • Access to exercise library and demos
  • Join a team for accountability
  • Commitment for 6 months, renewed every 6 months unless cancelled before next billing (no refunds once charged)
  • Recurring bill every 24 weeks (6 months) to make it seamless and easy
  • Bonus: you save $10 a month!
Frequently Asked Questions

We’ve got A’s for your Q’s

How much does it cost?

If you choose to go with the monthly program, it’s $49 every 4 weeks. You can save $10 a month by investing in 6 months at once for $234, which is an incredible way to commit to yourself and show up to make your goals a reality (while saving some money). Both plans are recurring, but you can cancel before the next recurring bill (you will get an email reminder in advance before each bill).

Does it matter if I’m new to strength training?

Nope! If you’re just getting started, we think this is the best way to start logging workouts safely and comfortably with the support of a professional coach who is available to watch your form and answer any questions you may have. You’ll learn a ton about strength training best practices, terminology, and even corrections to your form in our interactive forums.

How do I know it’s for me?

Do you love to ride your bike? Then it’s for you. Do you want to feel strong on the bike (and when you carry your groceries in one trip into your house)? Then this is for you. We’ve seen members start off with lighter weights and less resistance, while also feeling unstable on the bike – and within a few months, they are feeling so much more stable, stronger, PR’ing segments, and are more pain-free!  

How much do I have to participate in the community?

It’s totally up to you. We think you’ll have more fun if you contribute to the forums within your private Facebook community and group chat, but you can also use the app as a more straightforward fitness app if you’d like. You can always silence notifications. It’s your call.

When can I get started?

The next training phase starts on the last or first week of every month going forward, depending on the timing of every cycle. You need to join by paying no later than the end of the day on the Friday prior to each start date (use the links on this page to register and join). If you have questions about when the next cycle will start, email Jen at

What equipment do I need to get started?

You’ll start by choosing whether you have access to a barbell or no barbell;  the non-barbell program used dumbbells, bands, and bodyweight. You will be added to the program you choose. You can always adjust your program settings later. (NOTE: The barbell program also uses dumbbells, bands, and bodyweight.)

Does my location matter?

Nope! Anyone can use the app and join the community from any where in the world. We have athletes from all over the world, including some traveling healthcare and military personnel.

What if I have any questions or am unsure if I’m moving correctly in an exercise?

You can always message Jen or the team in the app. You’ll get a response within 24 hours or less (oftentimes much less), except over the weekends. Once a week, you can message Coach Jen a video of you performing an exercise so she can analyze it and provide any feedback to you – this will make you feel more confident moving at home or at the gym on your own. It’s like having a Personal Trainer right in your pocket, but for a fraction of the cost (skilled personal training can cost around $1,000 a month for 3 sessions a week).

Meet Coach Jen

The founder of Shift Human Performance, Jen is dedicated to all of her athletes. Jen has been coaching for over 15 years and started mountain biking in college back in 2001 – and she’s been hooked ever since (after a hiatus of about 10 years – shhhh, it happens!).

Using her years of experience as a strength athlete and coach, she couples that with her passion and love of mountain biking to create an accessible program built for all athletes looking to get strong and resilient.

Get started with #ShredStrong today to get strong and resilient on + off the bike.

Make this your season!

#ShredStrong Athletes See Results

“If you want a great MTB-specific strength training that’s based in science, check out the Shred Strong program. I’ve been doing it myself and #gainsbro!”

– Anne Galyean (former pro enduro MTB racer + weekend warrior)

“Had two really good moments over the weekend where I was shocked by what I could do [on the bike]. One of which was completely dropping a really strong 16-year old on a really steep climb… Today, I tried on my goal pants, and they totally fit!! What an amazing journey this has been. Thank you from the bottom of my heart. Oh, and is this starting to happen?? Abs??”

– T.M. (San Francisco area)

“Huge thanks to Coach Jen for keeping me motivated this past year with a great strength training program. You helped me gain not only strength, but confidence on the mountain bike and with my running.”

– K.K. (Denver, CO)

A Note from the Founder, Jen Kates

How it all started

When I first got into mountain biking, I found that my strength training gave me two things most riders didn’t have:  

a) The stability to reduce or prevent injury on (and off) the bike. This, in turn, allows me to ride with far less less aches and pains.

b) The strength to power up climbs with greater ease. This strength and power also makes me more comfortable trying more technical features on the bike.

I dreamed of creating a mountain biking strength community that wasn’t bound by geography, and where I could easily find other riders who wanted to get strong with me. A place where I could pay as much attention to my goals and milestones as I wanted to – and support others along the way.  

That’s why I created the #ShredStrong program and it’s awesome community of riders. I hope you’ll join us and see how we can make your mountain biking and gravel riding even more stable, stronger, and better overall.

Join us now to make this your strongest season yet!

Join the #ShredStrong Team Today!

Just one more step to get started!

Pay for your first month, and you will get access to the first 4 weeks of training. If you don’t absolutely love it, cancel any time on the monthly plan.

Coaching your busy ass to unleash your inner badass on the bike, in the office, and in your life.

Live your full potential.

Are you ready?


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