Get more saddle speed

Supercharge your training with these speed and hill sessions, designed by endurance coach Steve Whittle.

When you’re preparing for an event, most of your training will be based around steady aerobic exercise, but that doesn’t mean you should ignore the benefits of high intensity interval work or the added resistance offered by hill training.

Both will significantly improve your fitness by increasing your lactic acid threshold and enhancing your body’s efficiency at delivering oxygen to your muscles, while also boosting your top speed.

Assuming you’re training four times a week, I’d suggest using at least one of these sessions to do interval or hill work, using the examples below as a starting point.

Speed session

Warm up:
5 minutes at RPE 2 (rate of perceived exertion on a scale of 1-7+ where 1-2 is very easy and 7+ is very hard)

Workout:
4 minutes at RPE 6
1 minute at RPE 2
Repeat X4

Cool down:
5 minutes at RPE 2

Hill session

Warm up:
5 minutes RPE 2 on flat ground

Workout:
100-200m ascent at RPE 4-6 (depending on gradient)
100-200m descent at RPE 1
Repeat X4

Cool down:
5 minutes RPE 2 on flat ground

Steve Whittle   is an endurance and nutrition coach with over a decade’s experience. For more information, contact him via Twitter @coach_whittle  

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