Cycling Interval Training Example

Pro-cyclists can maintain speeds of 50KPH+ for 8 hours a day during a race, and hit more than 60KPH during a sprint.  They’re some of the fittest people on the planet in terms of their VO2 Max performance, and also in terms of their ability to recover from really strenuous exercise.

Of course, they don’t hit those levels of performance without sacrifice and hard work.  It’s easy to ride a bike, but it’s hard to ride a bike fast, and even harder to ride a bike fast all day.  If you’re trying your hand at cycling – either during an evening time trial series, or a triathlon, boosting speed can be hard to achieve.  Cycling is like running, once you’ve improved your endurance, you work on your speed, and the best way of doing this is through cycling interval training.

Cycling Interval Training preparation

Interval training on a bike isn’t so much about the speed you ride at, but the power, so to train effectively, you need a heart rate monitor that tells you what power you are outputting.  The two things you need to know are:

  • Your peak power
  • The maximum time you can sustain peak power

You find your peak power output by riding at increasing power levels until you become unable to turn the cranks.  That can take a full training session to achieve – you need to warm up at a light intensity for about 10 minutes before hitting a 100watt power level and increasing by 10watts every minute until you fail.  Make sure you warm down afterwards to avoid injury.

Post recovery, you need to identify your maximum time at peak power.  Again, this will require some effort.  After a good warm up, you need to hit your peak power and then stay there as long as possible.  Most people will manage a minute or two.

Once you know your peak power and the maximum time you can sustain it, cycling interval training becomes possible.

Cycling Interval Training Schedule

You will either want to do this ride using a turbo trainer, or on a safe road with no other traffic because your pace will vary, which might make you a risk to other road users.

Warm Up Phase

Start with a 20 minute warm-up ride to increase heart rate and warm up your muscles

Intervals Phase – repeat 5 times

Ride at peak power for half of your maximum sustained time

Ride at recovery pace for 2x your time at peak

Recovery Phase

Have a warm down ride for 20 minutes.


The level of intensity that you ride at during interval training on a bike is far higher than the level you hit running, and many people find it uncomfortable.  in the cycling interval training schedule above, we’ve suggested 5 interval sessions.  At first you may struggle to achieve this, however once you can, you might want to increase it to 10 gradually.

Don’t forget, the purpose of cycling interval training is to boost maximum power levels and the time you can sustain them, so regularly review these KPIs to maintain training intensity.

Improve Running Endurance

We blogged recently with some Fartlek Training Tips to help improve your overall running speed, but for many runners – particularly those starting out on their training, increasing the level of running endurance that they have is just as important.

Quite simply, the best way to improve running endurance is simply to run further each time you go out on the trails, however it’s also really important to set some goals, and stick to them.  It’s also absolutely essential that you don’t become disheartened during the early parts of your training regime when you’re probably running a lot less than you would hope.

It’s easier to keep yourself motivated if you measure what you’re achieving so you can see some progress.  There are loads of run tracking programmes available.  Endomondo is really popular and works well with iPhone and other smartphones with GPS, alternatives like GMap Pedometer, and Map My run have been around for a while and also provide a really good suite of tools for measuring how far you go

Stage 1 – What running endurance do you have?

Improve running enduranceThe first thing you want to know when running is how far can you go, and in what time.  Go for a run at a comfortable pace, and keep going until you have to take a break.  Look at how long it took you, and also take into account how far you managed.

On your first run, you might manage 10 minutes, and cover a mile or so.

Stage 2 – Set a Goal

it’s essential to have a programme to improve running endurance, and this means setting out some goals and timescales.  A common initial goal for runners might be to run 5KM non stop, and if you’re initially able to cover 1.5KM, or manage 10 minutes of consistent running, then it means increasing endurance by a factor of 3.

Set yourself a goal that will push you.  This might be to increase your time by 5 minutes each week so that over a period of one month you go from running 10 minutes non-stop up to running 30 minutes non-stop.

Stage 3  - Go for it

Once you have a goal set, and the means to measure whether you’re achieving it, then it’s time to get started.  The most important thing you do is start.  Don’t make excuses, or try and put things off, once you commit to getting fit, you need to stick to your plan.

Stage 4 – Increase distance and Time

Once you’ve set out your objectives, and got started, you need to start working.  Go running every other day, and simply go further each day.  A good way to improve running endurance is to plan a route around where you live or work that covers your target distance.

Try and cover the full distance each day.  Start by running at your ideal training pace, and when you need to stop, make a note of where you got to on the route, and how long it took you.  Don’t stop altogether when you run out of steam, just go from running to walking, and then restart when you get your breathy back.

The next time you run, aim to get past the place where you stopped, and keep going for an extra minute or two.

Stage 5 – Beat Your plan

Track where you’re getting to each day.  You should find that you are getting towards your target distance quicker than you might expect.  Most people find that they hit a threshold with their running at which point they can go quickly from running a shorter distance to a much longer one over night.  You might manage 2 miles one day, and then something clicks in when you next go for a run, and you can manage 3 miles no problem at all.

When you get into the zone, and your form improves and your breathing comes to you, you’ll find that running gets easier every time, and you start to be able to run further and faster each time you go out because of your improved running endurance.  That’s when you really start to enjoy things more and more.


What is Fartlek Training …

…and what does it do?

Fartlek Training was invented in the mid 1930s in Sweden, and the name means speed play.  It’s a type of training that combines elements of regular, continuous training with high impact interval training to balance your needs for endurance, stamina, and speed and improve your performance.

The benefits of Fartlek training are that it allows you to build up your overall fitness, while also improving speed and helping to simulate actual competitive conditions and prepare you better for racing.

In most cases, Fartlek training is associated with running, however you can apply the same structure of a workout to cycling or swimming, too, and it’s also a good simulation of how you work when playing football.

A Fartlek Workout

A Fartlek training plan is essentially an structured interval training session that involves multiple levels of intensity and is intended to give you the ability to run (or cycle) faster when your muscles are already fatigued.  Here’s a typical training plan:

  • Run at a gentle pace for 5KM
  • Increase speed and run at high intensity for 1.5KM
  • Walk / slow jog for 1KM to recover
  • Sprint for 50m and jog for 50m for 10 repetitions
  • Sprint for 10m and jog for 65m for 10 repetitions
  • High Intensity up hill for 250m
  • Cool down run 1KM

In total, this run will cover 10KM.  You’ll need to plan a route that includes a fairly steep up hill section, and ideally, also has a track at some point so you can mark out short sections for your sprint.

An average person weighing 150lb will burn around 700Calories during this workout.