11/13/2023 0 Comments Define endurance economyOur ability to move efficiently and with good biomechanics is a critical skill for all endurance athletes, and one which requires continual work throughout the career. Begin at half-marathon pace and then do the last 3 minutes at 1 mile pace (VO2 Max). Then 15 minutes of progressive tempo run, increasing pace every 3 minutes. Progressive tempo run: 30-40 minutes at an easy endurance pace/HR.Then do 3×15 minute efforts just below your current threshold. 4×5 minute intervals at max sustainable watts or effort with 5-min easy spin recovery (this works VO2 Max). VO2 training is hard but yields improvement in all key endurance markers (specific strength, sustainable speed, power, threshold and improved endurance).ĭuring your endurance sessions, include one or more intensity levels to increase the value of the training session. VO2 Max – Often used in a lab, but not a good predictor of athletic success.This can simply be thought of as the highest intensity (watts, pace, speed or HR) that can be held for 30-60 minutes. Lactate or Anaerobic Threshold – These are relative terms as many scientists cannot determine a universal definition for this.Aerobic Threshold – Base level endurance work is predominantly aerobic.
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