Improve your bike speed endurance 1:1

Average Weekly Training Hours 05:33
Training Load By Week
Average Weekly Training Hours 05:33
Training Load By Week

Welcome to my Speed endurance programme 1:1

The idea behind these plans is to give you some extra sessions to add into your training schedule.
This plan is designed to improve your bike speed endurance, allowing you to go faster and harder for longer.

I have put together a 3 week speed endurance booster for you, consisting of 3 different workouts with progressions for each specific session.
You can add them all into your training schedule or maybe just add 1 or 2 sessions to help take your current training to another level without making any massive changes.

Have fun and get comfortable with uncomfortable!

I wish you all the success in your training and event.

Love Coach

Sample Day 1
1:30:00
Speed intervals

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Sample Day 3
2:00:00
Speed endurence

Warm up
20mins steady, 90-100rpm cadence


Main set- Above race pace/effort
10mins effort
10mins recovery
7mins effort
10mins recovery
5mins effort

Warm up
20mins steady, 90-100rpm cadence

Sample Day 6
2:00:00
Hill reps

Warm up
20mins steady, 90-100rpm cadence

Main set
Hill reps that last between 1-2mins should be done 6-8 times with 5-7mins recovery between reps.

Hill reps that last between 2-3mins should be done 3-4 times with 10-12mins recovery between reps.

Warm down
20mins steady, 90-100rpm cadence

Sample Day 8
1:30:00
Speed intervals

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2:30min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Sample Day 10
2:00:00
Speed endurence

Warm up
20mins steady, 90-100rpm cadence


Main set- Above race pace/effort
10mins effort
10mins recovery
10mins effort
10mins recovery
7mins effort

Warm up
20mins steady, 90-100rpm cadence

Sample Day 13
2:00:00
Hill reps

Warm up
20mins steady, 90-100rpm cadence

Main set
Hill reps that last between 1-2mins should be done 6-8 times with 5-7mins recovery between reps.

Hill reps that last between 2-3mins should be done 3-4 times with 10-12mins recovery between reps.

Warm down
20mins steady, 90-100rpm cadence

Sample Day 15
1:40:00
Speed intervals

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 3min intervals
12min recovery

Warm down
20mins steady 90-100rpm cadence

Ben Capper
|
@Spartans

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.