Muscular Endurance Workouts

20 min Threshold Intervals

Submitted by imi_admin on Sat, 2009-05-16 14:24

Author: imi_admin

Category: Muscular endurance

Total Time: 01:35:00

This workout is a killer for well trained athletes only. It can be difficult to find enough road for this on a bike. Another classic rowing workout for the purpose of raising your anaerobic threshold.

Intervals

15 minutes of warm up
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
5 minutes at zone recovery
20 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Advanced Cruise Intervals

Submitted by imi_admin on Sat, 2009-05-16 16:57

Author: imi_admin

Category: Muscular endurance

Total Time: 01:15:00

Summary

Longer threshold intervals with short rest.

4 x 12 minutes.

Intervals

10 minutes of warm up at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
2 minutes at zone recovery
12 minutes at zone lactate threshold
3 minutes at zone recovery
12 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Beginner Cruise Intervals

Submitted by imi_admin on Sat, 2009-05-16 16:52

Author: imi_admin

Category: Muscular endurance

Total Time: 00:53:00

Summary

Shortish threshold intervals with short rest.

4 x 6 minutes

Intervals

10 minutes of warm up at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
3 minutes at zone recovery
6 minutes at zone lactate threshold
10 minutes of cool down at zone recovery

Criss-cross Threshold

Submitted by imi_admin on Sat, 2009-05-16 17:08

Author: imi_admin

Category: Muscular endurance

Total Time: 00:55:00

Summary

30 minutes of 2 min intervals alternating sub-LT, LT super-LT and back down.

Intervals

15 minutes of warm up
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
2 minutes at zone lactate threshold
2 minutes at zone sub-LT
2 minutes at zone lactate threshold
2 minutes at zone super-LT
10 minutes at zone recovery

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Submitted by dustinflint on Fri, 2010-03-12 21:00

Author: dustinflint

Category: Muscular endurance

Total Time: 01:00:00

Summary

Intervals

10 minutes of Warm up
5 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
3 minutes of Zone 2 with heart rate endurance
9 minutes of Zone 4, 5 interval with heart rate sub-LT
12 minutes of Cool Down with heart rate recovery

Sub-LT intervals

Submitted by bassounds on Mon, 2009-08-17 14:21

Author: bassounds

Category: Muscular endurance

Total Time: 01:50:00

Summary

After a 15 or more minutes in zone 2, complete 2x20(5) in zone 3. Power may rise into zone 4 if possible, but HR should remain in zone 3 for the duration of the interval. 2 sets of a 20 min effort and 5 min recovery.

As a variation, cadence is maintained at 50-70 RPM for the duration of the 20 min interval. This further increases muscular endurance and cycling specific strength.

Intervals

30 minutes of zone 2 at cadence 80 to 100 and zone endurance
20 minutes at cadence 75 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
20 minutes at cadence 80 to 100 and zone sub-LT
5 minutes at cadence 80 to 100 and zone recovery
30 minutes of Zone 2 at cadence 80 to 100 and zone endurance

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Muscular Endurance Workouts

20 min Threshold Intervals

Advanced Cruise Intervals

Beginner Cruise Intervals

Criss-cross Threshold

One hour M2 Muscular endurance 3 x 9min, zone 4-5

Sub-LT intervals


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