My Favorite Endurance Workouts

As a competitive cyclist, I always suffered from a lack of talent. Quite frankly, there were many people who were faster than me. So, I needed an edge.



The edge I found was my workout regime. Specifically, I adjusted my workout to focus on building speed, increasing quickness and improving endurance.



The results? Friends were impressed enough to openly compliment me in front of others and strangers gave me instant respect. In cycling terminology, I was never allowed again to attempt a solo breakaway.



Although these workouts were designed for cycling, they work great for running and swimming. And most importantly, they will allow to you to be faster and go longer.



Even if you're not competitive, but just want a more intense workout, you'll find these workouts useful. Understand, however, that these workouts require a relatively high level of fitness. In other words, if you are just starting out, don't try them.



All four can be done within a week, provided rest days are spaced in between. Make choices among the workouts, however, if you have a race or other intense workouts scheduled during the same week. I used a Polar heart rate monitor for these workouts and strongly recommend buying one, if you don't already own one. A heart rate monitor makes a huge difference, even if all you're really after is improved fitness.



Oh, did I mention that all the four workouts can done in an hour or adjusted for longer workouts?



Endurance Workout #1 - Build Cardio Capacity

• Warm-up for about 15 minutes
• Alternate speed at one minute intervals for 20 minutes. Faster speed should initially be about 80% of maximum heart-rate. Slower speed should be at pace you normally can hold at 70% heart-rate (For cycling, think a 2-3mph difference). Alternate at same speeds for approximately 20 minutes or until heart rate continously rises above 90% of max at the higher speed.
• Warm-down for 15-20 minutes.
• (If a longer workout is wanted, cool-down until heart rate falls to 60% of maximum, repeat intervals, and then cool down for 15-20 minutes).

Endurance Workout #2 - Improve Quickness and Anaerobic Capabilites

• Warm-up for about 15 minutes
• Sprint as fast you can for as long as you can (about 10-3o seconds). If you're cycling, pop it until a medium-to-low gear, such as a 52 x 19. For both cycling and running, the goal is to make your legs move quicker as opposed to seeing how fast you can actually can go . Quicker legs will result in more overall speed.
  
  
• Go slow until heart rate falls to 65% of max.
• Repeat sprint
• Go slow until heart rate falls to 65% of max.
• Repeat sprint.
• Etc.
• When heart rate does not drop below 65% of max after about 5-10 minutes of recovery or legs are feeling tired, go to cool down. (This is not meant to be a lengthy workout)
  
  
• Cool down for an additional 10-20 minutes.

Workout #3 - Increase Speed and Improve Anaerobic Capacity

• Warm-up for about 15 minutes
• Maintain heart rate of 90-92% of max for 3-5 minutes. You will feel a burn.
• Go slow until heart rate drops below 70%
• Repeat interval.
• Go slow until heart rate drops below 70%.
• Repeat interval or cool down if unable to maintain speed.
• Cool down for an additional 10-20 minutes.

Workout #4 - Improve Endurance and Build Aerobic Capacity

• Warm-up for about 15 minutes
• Maintain heart rate of 80-85% of max for 20-40 minutes (do not go out of this range; adjust speed if necessary)
• Recover at 60-70% of max heart rate for 15-30 minutes
• Maintain heart rate of 80-85% of max for 20-40 minutes
• Recover at 60-70% of max heart rate for 15-30 minutes
• Repeat interval or cool down
• Cool down for an additional 10-20 minutes

For cyclists, I should also add that a cycling computer is necessary.



-Charles

Publisher, NetSweat.comcopyright NetSweat.com - The Internet's Fitness Resource

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