Improve your bike speed endurance 1:2

Average Weekly Training Hours 04:26
Training Load By Week
Average Weekly Training Hours 04:26
Training Load By Week

Welcome to my Speed endurance programme 1:2

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- x 1
5min effort
12min recovery
3min effort
7min recovery
1min effort
5min effort

Warm down
20mins steady 90-100rpm cadence

Sample Day 3
0:45:00
Speed endurence

Warm up
10mins steady, 90-100rpm cadence


Main set- x 2 Above race pace/effort
6mins effort
60 seconds recovery
5min effort
60 seconds recovery
4min effort
60 seconds recovery
3min effort
60 seconds recovery
2min effort

Warm down
10mins steady, 90-100rpm cadence

Sample Day 6
1:30:00
Hill reps

Warm up
20mins steady, 90-100rpm cadence

Main set- x 4 sets
1min seated climb
30 second standing attack
10min recovery

Warm down
20mins steady, 90-100rpm cadence

Sample Day 8
1:50:00
Speed intervals

Warm up
20mins steady, 90-100rpm cadence

Main set- x 2
5min effort
12min recovery
3min effort
7min recovery
1min effort
5min effort

Warm down
20mins steady 90-100rpm cadence

Sample Day 10
1:00:00
Speed endurence

Warm up
10mins steady, 90-100rpm cadence


Main set- Above race pace/effort
6min effort
60 seconds recovery
5min effort
60 seconds recovery
4min effort
60 seconds recovery
3min effort
60 seconds recovery
2min effort
60 seconds recovery
3min effort
60 seconds recovery
4min effort
60seconds recovery

Warm down
10mins steady, 90-100rpm cadence

Sample Day 13
1:30:00
Hill reps

Warm up
20mins steady, 90-100rpm cadence

Main set- x 4 sets
1:30min seated climb
30 second standing attack
10min recovery

Warm down
20mins steady, 90-100rpm cadence

Sample Day 15
2:25:00
Speed intervals

Warm up
20mins steady, 90-100rpm cadence

Main set- x 2-3
5min effort
12min recovery
3min effort
7min recovery
1min effort
5min effort

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.