Shop our BFR cuffs and Ebook with Training Plans here

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What is Blood Flow Restriction Training?

Blood Flow Restriction (BFR) is a research-based training method that incorporates low-load exercise using specialized cuffs that safely restrict blood flow to the muscles. This creates a low oxygen environment that results in the metabolic response seen under high loads.

BLOOD FLOW RESTRICTION

Case studies show that with BFR you can:

  • Get an intense workout response in 1/2 - 1/3 the time.

  • Increase VO2 max by up to 15% (Hello endurance athletes!)

  • Reduce wear and tear on the joints (great after injury or surgery)

  • Recover faster while reducing atrophy (great after surgery)

  • Use bodyweight, resistance bands, or other resistance options (no costly gym membership needed)

“As an orthopaedic surgeon and recreational athlete, I’m constantly looking for a safe, efficient, and effective way to improve training and rehabilitation/recovery. Enough research supports the use of BFR to improve performance, that I personally use it to enhance and optimize my workouts. I have been able to maximize my training time for improved power (measured by wattage output) and endurance (measured by repeat zone 2 with decreasing HR) even with a schedule that does not allow for long training hours during the week. With proper guidance from a trained provider, BFR can be safely applied to improve training and recovery.”
— Michael K, Ryan, MD Board Certified, Fellowship-Trained Orthopaedic Surgeon and Ironman Triathlete
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Check out our BFR cuffs and Ebook in our Shop

What’s available?

  1. A set of leg BFR cuffs (not all BFR cuffs are the same - we have carefully sourced the best option!) which comes with an Intro to BFR for Cycling Ebook.

  2. BFR for Advanced Cyclists Ebook - which includes training plans, videos, tips and more.

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Why Should We Listen to This Guy?

Kristen Zeanah, PT, DPT

Ironman Finisher/Cyclist

  • Physical therapists are the most qualified practitioners to instruct in both the use, safety, and application of BRF cuffs for training.

  • Physical therapists can assess the use of BFR cuffs for both training and use in rehab and injury recovery.

  • A PT who is proficient in your sport and speaks your language can relate to you and understand exactly what you are trying to accomplish and how to get there.

BFR Contraindications:

Some conditions are contraindicated for BFR use. These are not exhaustive. Please contact your physician if you have any concerns:

  • History of: DVT, Cancer, Open Fracture, Uncontrolled Hypertension or Cardiac Disease, Stroke, Diabetes, Current Infection, Acidosis, Spinal Cord Injury, Rhabdomyolysis

  • Sickle Cell anemia

  • Impaired circulation

  • Currently on medications that affect clotting factor

  • Varicose veins

  • Pregnancy






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