Athletes and fitness enthusiasts require a variety of physical skills, including speed and endurance for improved performance. Speed and endurance can be built using various workouts, but cardio workouts are characterized by the development of overall fitness and cardiovascular function. Cardio workouts can be adjusted to specifically improve the strength, power and body awareness needed for speed and endurance.
Function
Speed generally relates to ability to repeat movements quickly, while endurance is the ability to sustain work output over an extended period of time. As a result, cardio workouts for speed and endurance need to have a specific design to effectively train both skills. The goal of the workouts is to improve the overall function of the body systems required to produce speed and maintain endurance. In the end, cardio workouts should improve cardiovascular function to increase the body's ability to deliver oxygen to working muscles so the muscles can maintain a high level of work output.
Types
Several types of cardio workouts for speed and endurance can be customized to match the needs of a particular sport such as running, cycling, swimming or rowing. Interval training is the most popular type of cardio training and contains several forms of training. Fartlek training is a form of interval training to improve speed and endurance and includes alternating between work and rest over specific distances. High Intensity Interval Training, or HIT, involves using cardio workouts to perform high-intensity training to improve cardiovascular function. Pyramid training involves performing intervals over various distances or times and increasing or decreasing throughout the workout. Other types of cardio workouts include sprint training and threshold training.
Time Frame
According to Sports Fitness Advisor, cardio workouts for speed endurance should be performed during the pre-season training schedule and in-season training. Perform two speed endurance workouts per week for 20 to 30 minutes per workout. This time frame allows you to maintain a high-level of intensity throughout the entire workout. Give your body at least two to three days to rest and recover between speed and endurance workouts.
Considerations
Cardio workouts can be customized to match the demands of your sport or current fitness level. Brian Mac, professional sports coach, adjusts the duration and intensity of the workouts to maximize performance benefits. A middle-distance runner performing the 800-meter run will require a different series of cardio workouts than a short-distance sprinter performing the 100-meter or 200-meter dash. Gradually increase the intensity of the workouts as your fitness level improves throughout the workout program.
Example Workout
An example Fartlek training workout involves running at high speeds followed by a resting period. Start by running an average pace for 200 meters or 30 seconds followed by a recovery period until breathing returns to normal. Run another Fartlek interval for two to three minutes at a normal pace followed by a higher speed for 30 seconds and a full recovery. Repeat this cycle for six to eight rounds.
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