Muscular Endurance Workouts

20 min Threshold Intervals

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

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

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

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

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

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

TheSufferFest.com's Angels

Author: Ransom

Category: Muscular endurance

Total Time: 01:03:28

Summary

Bring this workout to life. Get The Sufferfest's Angels training video. Available at www.thesufferfest.com/video-sufferfests/details-angels
Start workout clock when word "Angels" appears on the screen (@ 1:16)

Intervals

2 minutes 5 seconds at zone endurance
3 minutes 44 seconds at zone endurance
27 seconds at zone sub-LT
34 seconds at zone endurance
57 seconds at zone endurance
28 seconds at zone VO2-MAX
53 seconds at zone endurance
1 minute 2 seconds at zone VO2-MAX
55 seconds at zone lactate threshold
58 seconds at zone VO2-MAX
58 seconds at zone lactate threshold
1 minute at zone VO2-MAX
1 minute 7 seconds at zone lactate threshold
59 seconds at zone VO2-MAX
1 minute 26 seconds at zone lactate threshold
1 minute at zone VO2-MAX
1 minute 5 seconds at zone lactate threshold
4 minutes 17 seconds at zone endurance
34 seconds at zone super-LT
41 seconds at zone VO2-MAX
26 seconds at zone super-LT
11 seconds at zone VO2-MAX
41 seconds at zone sub-maximal
1 minute 45 seconds at zone super-LT
53 seconds at zone VO2-MAX
1 minute 43 seconds at zone super-LT
59 seconds at zone VO2-MAX
4 minutes 44 seconds at zone endurance
2 minutes 5 seconds at zone sub-LT
2 minutes 5 seconds at zone super-LT
1 minute 50 seconds at zone VO2-MAX
1 minute 57 seconds at zone sub-maximal
4 minutes 54 seconds at zone endurance
22 seconds at zone VO2-MAX
12 seconds at zone sub-maximal
22 seconds at zone VO2-MAX
20 seconds at zone sub-maximal
56 seconds at zone VO2-MAX
35 seconds at zone sub-maximal
19 seconds at zone VO2-MAX
6 seconds at zone sub-maximal
21 seconds at zone sub-maximal
34 seconds at zone VO2-MAX
12 seconds at zone sub-maximal
22 seconds at zone VO2-MAX
11 seconds at zone sub-maximal
28 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
16 seconds at zone sub-maximal
10 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
16 seconds at zone VO2-MAX
9 seconds at zone sub-maximal
1 minute 4 seconds at zone VO2-MAX
21 seconds at zone sub-maximal
6 minutes 1 seconds at zone recovery

TheSufferFest.com's The Hunted

Author: Ransom

Category: Muscular endurance

Total Time: 01:00:32

Summary

Bring this workout to life. Get The Sufferfest's The Hunted training video. Available at www.thesufferfest.com/video-sufferfests/thehunted
Start workout clock when words "The Hunted" appear on the screen (@ 58 seconds)

Intervals

2 minutes 49 seconds at zone endurance
2 minutes 49 seconds at zone endurance
1 minute 6 seconds at zone endurance
1 minute 25 seconds at zone sub-LT
53 seconds at zone lactate threshold
30 seconds at zone sub-maximal
5 minutes 17 seconds at zone super-LT
2 minutes 50 seconds at zone endurance
4 minutes 31 seconds at zone super-LT
30 seconds at zone VO2-MAX
1 minute 25 seconds at zone super-LT
31 seconds at zone VO2-MAX
37 seconds at zone VO2-MAX
3 minutes 12 seconds at zone super-LT
1 minute 50 seconds at zone VO2-MAX
52 seconds at zone sub-maximal
2 minutes 39 seconds at zone VO2-MAX
10 seconds at zone sub-maximal
1 minute 29 seconds at zone VO2-MAX
2 minutes 25 seconds at zone sub-maximal
5 minutes 58 seconds at zone endurance
25 seconds at zone lactate threshold
36 seconds at zone super-LT
2 minutes 18 seconds at zone lactate threshold
21 seconds at zone super-LT
2 minutes 24 seconds at zone lactate threshold
50 seconds at zone lactate threshold
10 seconds at zone sub-maximal
42 seconds at zone lactate threshold
20 seconds at zone sub-maximal
33 seconds at zone lactate threshold
30 seconds at zone sub-maximal
22 seconds at zone lactate threshold
40 seconds at zone sub-maximal
11 seconds at zone lactate threshold
52 seconds at zone sub-maximal
33 seconds at zone sub-maximal
4 minutes 57 seconds at zone endurance

TheSufferFest.com's The Long Scream

Author: Ransom

Category: Muscular endurance

Total Time: 00:33:56

Summary

Bring this workout to life. Get The Sufferfest's The Long Scream training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot-the-long-scream
Start workout clock when words "The Long Scream" appear on the screen (@ 1:10)

Intervals

34 seconds at zone recovery
1 minute 23 seconds at zone endurance
45 seconds at zone super-LT
7 seconds at zone lactate threshold
49 seconds at zone super-LT
10 seconds at zone lactate threshold
55 seconds at zone super-LT
2 minutes 53 seconds at zone VO2-MAX
42 seconds at zone VO2-MAX
6 seconds at zone super-LT
40 seconds at zone VO2-MAX
7 seconds at zone super-LT
16 seconds at zone VO2-MAX
6 seconds at zone super-LT
4 seconds at zone VO2-MAX
5 seconds at zone super-LT
1 minute 18 seconds at zone VO2-MAX
7 seconds at zone super-LT
1 minute 56 seconds at zone VO2-MAX
1 minute 43 seconds at zone VO2-MAX
7 seconds at zone VO2-MAX
38 seconds at zone VO2-MAX
6 seconds at zone VO2-MAX
1 minute 34 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
54 seconds at zone VO2-MAX
4 seconds at zone VO2-MAX
2 minutes 25 seconds at zone VO2-MAX
4 seconds at zone VO2-MAX
24 seconds at zone VO2-MAX
10 seconds at zone VO2-MAX
57 seconds at zone VO2-MAX
26 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
29 seconds at zone VO2-MAX
27 seconds at zone VO2-MAX
1 minute 5 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
2 minutes 39 seconds at zone VO2-MAX
5 seconds at zone VO2-MAX
30 seconds at zone VO2-MAX
6 seconds at zone VO2-MAX
35 seconds at zone VO2-MAX
48 seconds at zone sub-maximal
10 seconds at zone VO2-MAX
55 seconds at zone sub-maximal
6 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
5 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
5 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
2 minutes 9 seconds at zone recovery

Header Links

User login

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

TheSufferFest.com's Angels

TheSufferFest.com's The Hunted

TheSufferFest.com's The Long Scream

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