I know the secret to endurance sports is to increase mitochondria and capillary development. The conventional wisdom among bike racers is that it takes long duration exercises, 90 minutes+, over a long time (years) to develop these.
I know the secret to endurance sports is to increase mitochondria and capillary development. The conventional wisdom among bike racers is that it takes long duration exercises, 90 minutes+, over a long time (years) to develop these.
Your endurance goals would be to improve your VO2 max and lactate threshold, and as you pointed out, long steady state sessions will contribute to that.
In addition to your long steady state sessions, you could also try ...
Lactate Intervals:
- work / rest ratio of 1:2
- work interval at 85%++ MHR
- work duration of anywhere from 1 to 2 minutes
- 5 work / rest reps per 1 set
- 2-4 sets per training session
- twice a week
Aerobic Intervals ;
- work / rest ratio of 1:1/2..1:1
- work interval at 80 - 85% MHR
- work duration of around 5 +/- minutes
- 4 work / rest reps per 1 set
- 2- 3 sets per training session
- once or twice a week
