Session 3 - Speed Endurance
TYPE
duration
social
Purpose

This session teaches your body to hold your goal race pace over a longer period of time. Then come race day, the aim is for you to feel very comfortable with this pace.

Key Points
  • You can use RPE (rate of perceived exertion), HR or Power to monitor intensity/effort level.
  • Your race cadence when time trialling is usually in the range of 80-100rpm. It is an individual thing and everyone has their own preference or “sweet spot”.
  • For those training for Ironman distance races, or those at a more advanced fitness level, the main set can be completed twice. This would increase the duration of the session to 95min.
  • Keep upper body as still and relaxed as possible. Use a strong core to generate power and try and move only from the hips down.
  • I prefer to do this session on my race, or TT bike. It is a very race-specific session.
  • One of the keys to completing this session successfully is to start the first effort of the main set at the correct intensity level. As you progress through the main set and the effort durations’ decrease, there should be a noticeable increase in intensity in each step up the ladder.
The Session
WARM UP = 20MINS

10min Moderate aerobic spin
10min: 5 x (20sec effort, 1min 40sec easy spin)

MAIN SET = 35MINS

9min Effort (goal Half Ironman/90km race pace and cadence)
3min Easy spin
6min Effort (goal Olympic/40km race pace and cadence)
3min Easy spin
3min Effort (at best effort level you can hold)
3min Easy spin
8min: 4 x (1min effort, 1min easy spin)

COOL DOWN = 5MINS

5min Easy spin

Access The Session Via...
Download

Download the video/session directly to your computer, tablet or smartphone. The MP4 file will work with any machine or media player.

Listen

Download the "audio only" version onto your smartphone/music device. You will then have the ability to do the session anywhere!

Read

Download the session in written pdf form. You can then take this anywhere with you with no need for electronic devices.


DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions
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