Speed Endurance Workouts

3-2-1 Lactate Tolerance

Author: imi_admin

Category: Speed endurance

Total Time: 00:52:00

A difficult workout of the lactate tolerance variety. From the program USRowing National Coach Hartmut Buschbacher used to train the US women for Atlanta 1996.

2 X 3,2,1 minutes with 1 minute of rest, hard as you can go.

A good warm up with accelerations is essential.

Intervals

15 minutes of warm up

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

6 minutes at zone recovery

Block: 8 minutes of lactate tolerance

3 minutes at zone VO2-MAX
1 minute at zone recovery
2 minutes at zone sub-maximal
1 minute at zone recovery
1 minute at zone sub-maximal

15 minutes of cool down at zone recovery

TheSufferFest.com's Extra Shot 20

Author: Ransom

Category: Speed endurance

Total Time: 00:20:37

Summary

Bring this workout to life. Get The Sufferfest's Extra Shot 20 training video. Available at www.thesufferfest.com/video-sufferfests/extra-shot
Start workout clock when words "Extra Shot" appear on the screen (@ 58 seconds)

Intervals

17 seconds at zone recovery
1 minute 48 seconds at zone super-LT
1 minute 47 seconds at zone VO2-MAX
2 minutes 15 seconds at zone super-LT
3 minutes at zone VO2-MAX
44 seconds at zone sub-maximal
1 minute 4 seconds at zone VO2-MAX
39 seconds at zone VO2-MAX
22 seconds at zone VO2-MAX
48 seconds at zone VO2-MAX
14 seconds at zone VO2-MAX
17 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
24 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
24 seconds at zone VO2-MAX
49 seconds at zone sub-maximal
30 seconds at zone VO2-MAX
22 seconds at zone sub-maximal
20 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
25 seconds at zone VO2-MAX
1 minute 18 seconds at zone sub-maximal
32 seconds at zone super-LT
37 seconds at zone VO2-MAX
24 seconds at zone sub-maximal
12 seconds at zone sub-maximal
19 seconds at zone recovery

TheSufferFest.com's Fight Club

Author: Ransom

Category: Speed endurance

Total Time: 00:59:03

Summary

Bring this workout to life. Get The Sufferfest's Fight Club training video. Available at www.thesufferfest.com/video-sufferfests/details-fight-club
Start workout clock when words "Fight Club" appear on the screen (@ 1:16)

Intervals

1 minute 2 seconds at zone recovery
2 minutes 57 seconds at zone recovery
2 minutes 11 seconds at zone endurance
1 minute 36 seconds at zone endurance
1 minute 52 seconds at zone sub-LT
14 seconds at zone sub-maximal
43 seconds at zone sub-LT
14 seconds at zone sub-maximal
26 seconds at zone sub-LT
14 seconds at zone sub-maximal
55 seconds at zone sub-LT
13 seconds at zone sub-maximal
1 minute 10 seconds at zone sub-LT
1 minute 43 seconds at zone recovery
1 minute 5 seconds at zone super-LT
14 seconds at zone sub-maximal
1 minute 3 seconds at zone super-LT
13 seconds at zone sub-maximal
1 minute 30 seconds at zone super-LT
46 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
40 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
46 seconds at zone VO2-MAX
3 minutes 24 seconds at zone recovery
1 minute 9 seconds at zone super-LT
14 seconds at zone sub-maximal
41 seconds at zone super-LT
13 seconds at zone sub-maximal
1 minute 55 seconds at zone super-LT
48 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
52 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
27 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
3 minutes 27 seconds at zone recovery
1 minute at zone super-LT
13 seconds at zone sub-maximal
1 minute 39 seconds at zone super-LT
14 seconds at zone sub-maximal
23 seconds at zone super-LT
7 seconds at zone sub-maximal
47 seconds at zone super-LT
22 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
38 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
44 seconds at zone VO2-MAX
8 seconds at zone sub-maximal
15 seconds at zone VO2-MAX
3 minutes 16 seconds at zone recovery
33 seconds at zone super-LT
13 seconds at zone sub-maximal
28 seconds at zone super-LT
14 seconds at zone sub-maximal
1 minute 1 seconds at zone super-LT
12 seconds at zone sub-maximal
51 seconds at zone super-LT
8 seconds at zone sub-maximal
11 seconds at zone super-LT
21 seconds at zone sub-maximal
29 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
29 seconds at zone VO2-MAX
7 seconds at zone sub-maximal
32 seconds at zone VO2-MAX
13 seconds at zone sub-maximal
33 seconds at zone VO2-MAX
25 seconds at zone sub-maximal
5 minutes 31 seconds at zone recovery

TheSufferFest.com's Hell Hath No Fury

Author: Ransom

Category: Speed endurance

Total Time: 01:13:31

Summary

Bring this workout to life. Get The Sufferfest's Hell Hath No Fury training video. Available at www.thesufferfest.com/video-sufferfests/hell-hath-no-fury
Start workout clock when words "Hell Hath No Fury" appear on the screen (@ 1:22)

Intervals

2 minutes 13 seconds at zone recovery
3 minutes 39 seconds at zone endurance
1 minute 16 seconds at zone lactate threshold
21 seconds at zone super-LT
38 seconds at zone lactate threshold
29 seconds at zone super-LT
1 minute 24 seconds at zone lactate threshold
2 minutes 13 seconds at zone lactate threshold
1 minute 18 seconds at zone super-LT
17 seconds at zone sub-maximal
28 seconds at zone VO2-MAX
13 seconds at zone super-LT
19 seconds at zone sub-maximal
28 seconds at zone VO2-MAX
50 seconds at zone super-LT
18 seconds at zone sub-maximal
4 minutes 12 seconds at zone VO2-MAX
2 minutes 37 seconds at zone VO2-MAX
1 minute 57 seconds at zone VO2-MAX
27 seconds at zone VO2-MAX
19 seconds at zone VO2-MAX
39 seconds at zone VO2-MAX
1 minute 2 seconds at zone VO2-MAX
30 seconds at zone sub-maximal
1 minute 31 seconds at zone sub-maximal
37 seconds at zone VO2-MAX
11 seconds at zone sub-maximal
9 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
31 seconds at zone sub-maximal
13 seconds at zone sub-maximal
31 seconds at zone VO2-MAX
27 seconds at zone sub-maximal
6 minutes 16 seconds at zone recovery
27 seconds at zone super-LT
33 seconds at zone VO2-MAX
38 seconds at zone VO2-MAX
12 seconds at zone VO2-MAX
31 seconds at zone VO2-MAX
12 seconds at zone VO2-MAX
29 seconds at zone VO2-MAX
13 seconds at zone VO2-MAX
22 seconds at zone VO2-MAX
8 seconds at zone super-LT
32 seconds at zone VO2-MAX
37 seconds at zone VO2-MAX
13 seconds at zone super-LT
40 seconds at zone VO2-MAX
12 seconds at zone VO2-MAX
1 minute 39 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
1 minute 30 seconds at zone sub-maximal
17 seconds at zone sub-maximal
1 minute 17 seconds at zone VO2-MAX
31 seconds at zone super-LT
25 seconds at zone VO2-MAX
31 seconds at zone super-LT
9 seconds at zone VO2-MAX
59 seconds at zone VO2-MAX
1 minute 17 seconds at zone sub-maximal
29 seconds at zone super-LT
13 seconds at zone sub-maximal
36 seconds at zone VO2-MAX
26 seconds at zone sub-maximal
3 minutes 7 seconds at zone VO2-MAX
24 seconds at zone sub-maximal
4 minutes 47 seconds at zone recovery
2 minutes 39 seconds at zone sub-maximal
42 seconds at zone sub-maximal
6 minutes 27 seconds at zone recovery

TheSufferFest.com's Local Hero

Author: Ransom

Category: Speed endurance

Total Time: 01:24:01

Summary

Bring this workout to life. Get The Sufferfest's Local Hero training video. Available at www.thesufferfest.com/video-sufferfests/local-hero
Start workout clock when words "Local Hero" appear on the screen (@ 1:20)

Intervals

2 minutes 23 seconds at zone endurance
5 minutes 57 seconds at zone endurance
32 seconds at zone sub-LT
28 seconds at zone lactate threshold
59 seconds at zone super-LT
1 minute 3 seconds at zone sub-LT
44 seconds at zone VO2-MAX
15 seconds at zone sub-maximal
1 minute 39 seconds at zone endurance
1 minute 3 seconds at zone super-LT
1 minute at zone VO2-MAX
1 minute 55 seconds at zone VO2-MAX
1 minute 3 seconds at zone VO2-MAX
1 minute 3 seconds at zone super-LT
2 minutes 12 seconds at zone endurance
1 minute 2 seconds at zone super-LT
59 seconds at zone VO2-MAX
2 minutes 2 seconds at zone VO2-MAX
59 seconds at zone VO2-MAX
1 minute 12 seconds at zone super-LT
2 minutes 13 seconds at zone endurance
59 seconds at zone super-LT
58 seconds at zone VO2-MAX
2 minutes 3 seconds at zone VO2-MAX
1 minute at zone VO2-MAX
52 seconds at zone super-LT
3 minutes 7 seconds at zone endurance
1 minute 20 seconds at zone VO2-MAX
1 minute 38 seconds at zone VO2-MAX
2 minutes 10 seconds at zone endurance
3 minutes 3 seconds at zone VO2-MAX
2 minutes 7 seconds at zone endurance
3 minutes at zone VO2-MAX
2 minutes 15 seconds at zone endurance
13 seconds at zone sub-maximal
2 minutes 50 seconds at zone VO2-MAX
2 minutes 11 seconds at zone endurance
2 minutes 59 seconds at zone VO2-MAX
1 minute 41 seconds at zone endurance
1 minute at zone super-LT
47 seconds at zone VO2-MAX
20 seconds at zone sub-maximal
1 minute 47 seconds at zone endurance
59 seconds at zone super-LT
34 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
51 seconds at zone endurance
1 minute at zone super-LT
43 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
1 minute 1 seconds at zone endurance
1 minute 1 seconds at zone super-LT
39 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
48 seconds at zone endurance
6 minutes 35 seconds at zone recovery

TheSufferFest.com's The Wretched

Author: Ransom

Category: Speed endurance

Total Time: 00:48:07

Summary

Bring this workout to life. Get The Sufferfest's The Wretched training video. Available at www.thesufferfest.com/video-sufferfests/the-wretched
Start workout clock when words "The Wretched" appear on the screen (@ 1:21)

Intervals

3 minutes 35 seconds at zone endurance
1 minute 36 seconds at zone endurance
1 minute 41 seconds at zone sub-LT
1 minute 6 seconds at zone super-LT
42 seconds at zone endurance
25 seconds at zone sub-LT
7 seconds at zone super-LT
12 seconds at zone sub-maximal
13 seconds at zone sub-LT
9 seconds at zone VO2-MAX
34 seconds at zone VO2-MAX
6 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
17 seconds at zone super-LT
25 seconds at zone sub-maximal
34 seconds at zone lactate threshold
17 seconds at zone super-LT
17 seconds at zone lactate threshold
1 minute 19 seconds at zone super-LT
1 minute 36 seconds at zone VO2-MAX
16 seconds at zone sub-maximal
14 seconds at zone VO2-MAX
37 seconds at zone sub-maximal
1 minute 9 seconds at zone VO2-MAX
51 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
54 seconds at zone sub-LT
20 seconds at zone super-LT
20 seconds at zone VO2-MAX
17 seconds at zone sub-LT
25 seconds at zone sub-maximal
30 seconds at zone VO2-MAX
17 seconds at zone VO2-MAX
47 seconds at zone VO2-MAX
16 seconds at zone VO2-MAX
7 seconds at zone VO2-MAX
1 minute 28 seconds at zone VO2-MAX
29 seconds at zone endurance
37 seconds at zone VO2-MAX
19 seconds at zone sub-maximal
1 minute 12 seconds at zone sub-LT
18 seconds at zone lactate threshold
9 seconds at zone super-LT
24 seconds at zone lactate threshold
16 seconds at zone super-LT
26 seconds at zone lactate threshold
19 seconds at zone super-LT
29 seconds at zone lactate threshold
42 seconds at zone super-LT
13 seconds at zone VO2-MAX
1 minute 12 seconds at zone VO2-MAX
2 minutes 15 seconds at zone VO2-MAX
17 seconds at zone sub-maximal
2 minutes 58 seconds at zone sub-maximal
1 minute 2 seconds at zone sub-maximal
14 seconds at zone sub-maximal
29 seconds at zone sub-LT
28 seconds at zone lactate threshold
15 seconds at zone VO2-MAX
50 seconds at zone sub-LT
18 seconds at zone super-LT
16 seconds at zone VO2-MAX
14 seconds at zone sub-maximal
29 seconds at zone VO2-MAX
51 seconds at zone sub-maximal
50 seconds at zone sub-maximal
19 seconds at zone sub-maximal
4 minutes 20 seconds at zone endurance

Header Links

User login

Speed Endurance Workouts

3-2-1 Lactate Tolerance

Block: 8 minutes of lactate tolerance

Block: 8 minutes of lactate tolerance

TheSufferFest.com's Extra Shot 20

TheSufferFest.com's Fight Club

TheSufferFest.com's Hell Hath No Fury

TheSufferFest.com's Local Hero

TheSufferFest.com's The Wretched

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