Intervals
7 articles
TrainingAugust 16, 2026 · 9 MIN
HIIT for Endurance Athletes: When High-Intensity Intervals Actually Help
High-intensity interval training can boost VO2 max by 7–10% in just 4 weeks — but only when programmed correctly within an endurance framework. Here's the evidence-based approach to HIIT for runners, cyclists, and triathletes.
TrainingJuly 29, 2026 · 8 MIN
Track Workouts for Endurance Runners: The Complete Session Guide
The track is the most precise environment for developing speed, VO2max, and running economy. This guide covers eight structured track sessions — from 800m repeats to 3000m time trials — with pacing guidelines for every level.
TrainingJuly 22, 2026 · 9 MIN
10K Training Plan: 8 Weeks to Your Best Time
The 10K sits at the intersection of speed and endurance — too long to sprint, too short to pace conservatively. An 8-week plan built on threshold intervals, VO2max sessions, and deliberate recovery can realistically drop 2–4 minutes from your current 10K time.
TrainingJuly 18, 2026 · 8 MIN
VO2max Interval Workouts: The Sessions That Drive the Biggest Aerobic Gains
VO2max-targeted intervals are the highest-leverage training tool for improving aerobic capacity. Done correctly, 4–8 weeks of structured VO2max work can lift VO2max by 5–8% in trained athletes. Here are the sessions and the science.
TrainingJune 18, 2026 · 7 MIN
HIIT for Endurance Athletes: High-Intensity Interval Training That Actually Works
High-intensity interval training dramatically improves VO2max and lactate threshold in less time than traditional volume. Here's the evidence-based approach — protocols, scheduling, and when not to use it.
TrainingJune 15, 2026 · 8 MIN
5K Training: The Science of Racing 5 Kilometres Faster
The 5K looks short. It isn't. Racing 5 kilometres at maximum effort requires the highest aerobic intensity of any common road distance. Here's the training science that actually moves the number.
TrainingApril 21, 2026 · 9 MIN
VO2 Max Explained: What It Is, How to Test It, and How to Improve It
VO2 max is the single best predictor of endurance performance. Here's what it measures, how to find yours — and the training methods proven to raise it.