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Cardio Programme
Testing | Rower | Bike | Run |
Speed endurance | 5x1km (2min recovery) | 5x1km (2min recovery) | 5x1km (2min recovery) |
3 min threshold | Furthest distance | Furthest distance | Furthest distance |
500 metre best effort | Fastest time | Fastest time | Fastest time |
*Each testing is done using either rower, bike or run for day 1. Then the next testing will be using another machine etc. depending on what coach specifies*
What we’re looking for here is consistency across the board on the speed endurance testing.
Time & levels:
BIKE: elite 1.05 to 1.10, sub elite 1.10 to 1.20, intermediate 1.20 to 1.35 and average 1.35+
Sessions
Session Number | Warm Up | Session |
1. | 3 min total | 10x500m (90 sec rest) |
2. | 5x1km increasing effort | 5x1km (best effort) 90 sec rest between |
3. | 5 min total | 500m (90 sec rest) 1km (90 sec rest) 1.5km (90 sec rest) 1.5km (90 sec rest) 1km (90 sec rest) 500m (90 sec rest) |
4. | 5 min total | 5km (best effort) 3 min rest 1km (best effort) |
5. | 5 min total | 5x3min threshold (90 sec rest) |
6. | 5x100m (60-70% effort) 30 sec rest between | 15x100m (95% effort) 30 sec rest between |
7. | 5 min total | 5x200m (90% effort) 60 sec rest between 5x400m (90% effort) 60 sec rest between |
8. | 5 min total | 20sec on 20sec off x 5 straight through (90% effort) 2 min rest Repeat 2 more times |
9. | 5 min total | 15sec on 15sec off x 8 straight through (80% effort) 2 min rest Repeat 2 more times |
10. | 5 min total | 3km @ 70% effort |
*Sessions can be done using either bike, rower or running – depending on what coach specifies*
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