Speed is a function of the amount of time it takes you to cover a certain distance. For any endurance sport, this depends on your ability to move quickly and powerfully, and not to fatigue. The following workouts are meant to improve your power, cadence and endurance so that you can produce more powerful movements, quicker, for longer durations. The workouts are based on percentage of maximum heart rate; to estimate your heart rate max, take 220 minus your age. Always take at least one day of rest or easy cardio between each speed workout to recover.
Lactate Threshold Workout
The lactate threshold, also called anaerobic threshold, is the point at which your body switches from aerobic metabolism, which can be sustained for long periods, to anaerobic metabolism, which cannot be sustained for extended durations. The lactate threshold workout trains your body to delay the switch from aerobic to anaerobic metabolism, so that you can reach a higher workload without fatiguing. Warm up for 10 minutes at a fairly easy pace. Then go 15 to 20 minutes just above your lactate threshold, or around 85 to 95 percent of your heart rate max. According to a study published in 2004 in the European Journal of Applied Physiology, exercising just above this threshold line is the most effective way to increase your lactate threshold. Finish with 10 minutes at an easy pace to cool down.
Interval Workout
Interval training is designed to improve your endurance and power, and train your body to tolerate high intensities. A study published in 1997 in the European Journal of Applied Physiology found that high intensity interval training increased both power and speed in male cyclists. Warm up for 10 minutes at a fairly easy pace. Then go three minutes at 90 to 100 percent of your maximum heart rate. Rest for three to five minutes and then repeat four to 8 times. Finish with 10 minutes at an easy pace to cool down.
Tempo Workout
Tempo training is similar to the lactate threshold workout in that it is designed to increase the point at which your metabolism switches from aerobic to anaerobic. However, tempo workouts are of longer duration and at a slightly lower heart rate, so you are training your body to sustain that threshold point for a longer time. Begin with a 10 minute warm up at a fairly easy pace. Then go 30 to 50 minutes at 80 to 90 percent of your heart rate max. The pace should feel moderately uncomfortable to barely sustainable; in other words, slightly slower than your race pace. Cool down for 10 minutes at an easy pace.
References
- European Journal of Applied Physiology and Occupational Physiology: Effects of training at and above the lactate threshold on the lactate threshold and maximal oxygen uptake
- European Journal of Applied Physiology and Occupational Physiology: Metabolic and performance adaptations to interval training in endurance-trained cyclists
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