Be Impressed by intensity, not volume.

Spark Your Endurance:
Why Intensity is the Secret Ingredient Your Training is Missing

I see so many athletes, including those that work with coaches logging endless miles without seeing significant improvements in their endurance performance, and often getting easily avoided overuse injuries. It seems it is still believed that volume is the only thing that matters.

It’s time to shake up your training routine and truly embrace the power of intensity. While building volume is crucial for endurance athletes, relying solely on long, slow distance workouts is like trying to win a race with only half your engine firing.

Properly and precisely incorporating high-intensity training into your regimen isn’t just a trend—it’s a scientifically backed, well researched game-changer and it can unlock your true potential, boost your performance, and make those gruelling races feel a whole lot easier, taking you from ‘good’ to ‘great’.

Benefits of adding Intensity Work

Improved VO2 max:
High-intensity workouts can increase the body’s ability to utilise oxygen during exercise, leading to better overall endurance performance.

Enhanced lactate threshold:
Intense training helps the body become more efficient at clearing lactic acid, allowing athletes to maintain higher intensities for longer periods.

Increased power output:
High-intensity intervals can improve an athlete’s ability to generate force quickly, which is crucial for sprints and hill climbs in endurance events.

Time efficiency:
Intense workouts can provide significant fitness gains in shorter training sessions, which is beneficial for athletes with limited training time.

Mental toughness:
High-intensity training can help athletes develop the mental resilience needed to push through discomfort during competitions.

Improved economy:
Intense workouts can enhance an athlete’s efficiency of movement, leading to better performance with less energy expenditure.

Metabolic adaptations:
High-intensity training can boost the body’s ability to use fat as fuel, potentially improving endurance performance.

Injury prevention:
Incorporating intensity can help maintain muscle strength and power, which may reduce the risk of overuse injuries common in endurance sports.

Avoidance of training plateaus:
Mixing high-intensity workouts with traditional endurance training can prevent adaptation stagnation and continue performance improvements.

Race-specific preparation:
Intense workouts can simulate the demands of racing, helping athletes prepare for the varying intensities they’ll face in competition.

Common Types of Intensity Training

Interval Training:
Short intervals: 30 seconds to 2 minutes of high-intensity effort followed by equal or slightly longer recovery periods.
Long intervals: 3-5 minutes of hard effort with 1-3 minutes of recovery.

Fartlek Training:
Swedish for “speed play,” this involves alternating between high and low intensities during a continuous run.
Can be structured (e.g., 1 minute hard, 2 minutes easy) or unstructured (based on feel or landmarks).

Tempo Efforts:
Sustained efforts at or slightly above lactate threshold pace.
Typically last 20-40 minutes or can be broken into shorter segments with brief recoveries.

Hill Repeats:
Short, intense uphill runs (30 seconds to 2 minutes) followed by easy downhill recovery.
Helps build strength and power while improving running economy.

Pyramid Workouts
Intervals that increase in duration or intensity, then decrease (e.g., 1-2-3-2-1 minutes of hard effort with recovery between).

Sprint Training:
Very short (10-30 seconds) all-out efforts with full recovery between repetitions.
Improves neuromuscular coordination and power output.

Tabata Protocol:
20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times (4 minutes total).
Highly effective for improving both aerobic and anaerobic capacity.

Lactate Threshold Workouts:
Efforts at or just below the lactate threshold, often done as longer intervals (e.g., 2 x 20 minutes) or as a continuous effort.

VO2 Max Intervals:
Work periods of 3-5 minutes at or near VO2 max intensity with equal rest periods.
Highly effective for improving maximal oxygen uptake.

Race-Pace Training:
Intervals or sustained efforts at goal race pace, helping to improve efficiency and pacing at race-specific intensities.

Example of a Weekly Plan for an Advanced Triathlete
(70.3 – Specific Prep Phase, nearing Peak Week)

Monday
Rest Day

Tuesday
AM: Bike – 90 min, including 5×5 min threshold intervals
PM: Strength training – 45 min full body workout (Speed + Power Focus)

Wednesday
AM: Swim – 45 min endurance with technique drills
PM: Run – 60 min, including 8x400m repeats

Thursday
AM: Bike – 60 min steady endurance ride
PM: Mobility and flexibility work – 30 min

Friday
AM: Swim – 60 min, including 10x50m sprint intervals
PM: Run – 45 min tempo run

Saturday
AM: Long bike ride – 2.5 hours, including 3×15 min race-pace efforts; plus
Transition practice – 30 min brick run off the bike

Sunday
AM: Long run – 90 min, with last 30 min at race pace

Key features of this plan:

1. Multiple disciplines each day to improve overall endurance
2. High-intensity sessions (intervals, tempo runs) to boost performance
3. Long endurance sessions, especially on weekends
4. Recovery and cross-training activities (yoga, easy swims)
5. Brick workout (bike-to-run) to practice transitions

REMEMBER…

As you embark on your journey to elevate your endurance performance, remember that intensity is not just about pushing harder—it’s about training smarter.

By strategically incorporating high-intensity workouts into your regimen, you’re not only maximizing your training time but also unlocking new levels of physical and mental resilience. Embrace the challenge, listen to your body, and watch as your performance soars to new heights.

The path to endurance excellence isn’t just about going far; it’s about going far, fast, and with purpose. So lace up, gear up, and get ready to redefine your limits. Your best performance is waiting on the other side of intensity.