→ Sign up for Bicycling All Access for the latest cycling news, health advice, and product reviews 🚲Īs a refresher, a tall stack of studies shows that high-intensity exercise, such as high-intensity interval training (near-maximum efforts) and sprint-interval training (“all out” efforts)-brief bursts of hard exercise followed by a short period of rest-is a time-efficient way to boost your aerobic and anaerobic fitness, making you stronger and faster on the bike. But a recent meta-analysis published in Medicine & Science in Sports & Exercise is a good reminder that for longterm metabolic health benefits, you need moderate-intensity endurance training, too. High-intensity interval exercise (HIIE) has been the darling of the fitness world for the better part of the past decade, because these quick, hard intervals can help you get fit fast. This study adds to recent evidence that one exercise intensity is not superior to another, and there are good reasons to do both for overall health benefits.Recent research in the journal Medicine & Science in Sports & Exercise found that high-intensity exercise (HIIE) was more effective for improving aerobic fitness and cardiovascular health, and moderate-intensity continuous training (MICT) was better for long-term blood sugar control.Our training plans are tailored relative to your current ability and aspirational race pace helping you to complete all the required training components to help you run faster and get stronger.
If you have a particular goal or new personal best time in mind, some focused training that is tailored to your specific target race pace can make the difference and give you the platform to achieve your ambitions.įor example, if you want to achieve a sub 60 minute 10k, then training at or close to the required race pace of 9:39 per mile (5:58 per km) rather than following a generic plan can have can a real positive impact on your results.
It doesn’t matter if you are running your first 5k race or your 100th 10k, it helps to have a bit of structure to work with rather than following generic training plans. Training Plans Targeting Required Race Pace
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