--- title: Introducing Speed Training in your Ultra Endurance Cycling Training description: Speed training can really enhance your fitness for ultra endurance cycling events, but it can also carry more risk of over-training. A stepped introduction can help. image: https://endurancebikeandrun.com/hubfs/Imported_Blog_Media/IMG_3633.jpg --- [![endurance-bike-and-run-logo](https://endurancebikeandrun.com/hs-fs/hubfs/endurance-bike-and-run-logo.png?width=250&height=120&name=endurance-bike-and-run-logo.png) ![endurance-bike-and-run-logo](https://endurancebikeandrun.com/hs-fs/hubfs/endurance-bike-and-run-logo.png?width=250&height=120&name=endurance-bike-and-run-logo.png)](https://endurancebikeandrun.com) [![endurance-bike-and-run-logo](https://endurancebikeandrun.com/hubfs/endurance-bike-and-run-logo.png)](https://endurancebikeandrun.com) - [Home](https://endurancebikeandrun.com) - [Coaching](https://endurancebikeandrun.com/coaching) - [EBR Clubs](https://endurancebikeandrun.com/ebr-clubs) - [EBR Women](https://endurancebikeandrun.com/ebr-women) - [Resources](https://endurancebikeandrun.com/blog) - [Blog](https://endurancebikeandrun.com/blog) - [Training Plans](https://endurancebikeandrun.com/training-plans) - [Free ebook - How to get fitter and faster](https://endurancebikeandrun.com/get-fitter-faster-better-at-cycling-and-running-ebook) - [Useful links](https://endurancebikeandrun.com/resources) - [Calculators](https://endurancebikeandrun.com/calculators) - [About Us](https://endurancebikeandrun.com/about-us) - [Contact](https://endurancebikeandrun.com/contact) - [Home](https://endurancebikeandrun.com) - [Coaching](https://endurancebikeandrun.com/coaching) - [EBR Clubs](https://endurancebikeandrun.com/ebr-clubs) - [EBR Women](https://endurancebikeandrun.com/ebr-women) - [Resources](https://endurancebikeandrun.com/blog) - [Resources](https://endurancebikeandrun.com/blog) - [Blog](https://endurancebikeandrun.com/blog) - [Training Plans](https://endurancebikeandrun.com/training-plans) - [Free ebook - How to get fitter and faster](https://endurancebikeandrun.com/get-fitter-faster-better-at-cycling-and-running-ebook) - [Useful links](https://endurancebikeandrun.com/resources) - [Calculators](https://endurancebikeandrun.com/calculators) - [About Us](https://endurancebikeandrun.com/about-us) - [Contact](https://endurancebikeandrun.com/contact) [Get in touch](mailto:john@endurancebikeandrun.com) # Introducing Speed Training in your Ultra Endurance Cycling Training   Speed training can really enhance any ultra endurance cycling training, but if you have never done it before and/or it's been a while since you have done any fast cycling it can be tricky to know where to start. I quite like using the stepped approach with athletes to (re)introduce speed into their training. ## What is the stepped approach? For people who are injury prone, new to speed work or coming back after serious illness/over-training a stepped approach can work well. This means that we gradually build intensity over time in a stepped approach and can move back to the last step that was working if things start to fall apart. Zone 3 with reference to the table below zone 3 is just above your usual endurance power/speed. Fit athletes can sustain this pace for a long time (up to two hours) but a good place to start is just some longer efforts of 5-6 minutes at this intensity, building up to blocks of up to 20 minutes. Zone 4 is around your Functional Threshold Power (the maximum speed/power you can maintain for about an hour). As with the previous step we would look to begin with efforts of around 5-6 minutes and build to blocks of up to 10 minutes. Zone 5 are efforts above your Functional Threshold Power; they can be maintained for up to 5 minutes maximum. I usually start with efforts of up to 1 minute at this intensity and build to 3-5 minutes over time. ![Screenshot 2024-03-26 at 11.47.47](https://endurancebikeandrun.com/hs-fs/hubfs/Screenshot%202024-03-26%20at%2011.47.47.png?width=1520&height=950&name=Screenshot%202024-03-26%20at%2011.47.47.png) Once we have completed all 3 steps we might then choose to have a block focus in one of the three zones in which we look at building more time in that zone. I would reserve zone 6 for athletes who will need some sprint power for their event and/or as a sharpener when athletes have achieved all the other key fitness criteria for their event. ## More speed, less volume. An important aspect of speed work is that you will need to reduce your overall volume in order to account for the harder work. So you might find you are doing less miles or kilometres per week because you are doing more quality. This is an important aspect of managing the training stress as you introduce intensity. ### Subscribe to our blog #### Please share with your friends [![Share on facebook](https://7528309.fs1.hubspotusercontent-na1.net/hub/7528309/hubfs/raw_assets/public/mV0_d-web-default-modules_hubspot/img/facebook-color.png?width=24&name=facebook-color.png)](https://www.facebook.com/share.php?u=https%3A%2F%2Fendurancebikeandrun.com%2Fblog%2Fintroducing-speed-training-in-your-ultra-endurance-cycling-training%3Futm_medium%3Dsocial%26utm_source%3Dfacebook) [![Share on linkedin](https://7528302.fs1.hubspotusercontent-na1.net/hub/7528302/hubfs/raw_assets/public/mV0_d-web-default-modules_hubspot/img/linkedin-color.png?width=24&name=linkedin-color.png)](https://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Fendurancebikeandrun.com%2Fblog%2Fintroducing-speed-training-in-your-ultra-endurance-cycling-training%3Futm_medium%3Dsocial%26utm_source%3Dlinkedin) [![Share on twitter](https://7528304.fs1.hubspotusercontent-na1.net/hub/7528304/hubfs/raw_assets/public/mV0_d-web-default-modules_hubspot/img/twitter-color.png?width=24&name=twitter-color.png)](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2Fendurancebikeandrun.com%2Fblog%2Fintroducing-speed-training-in-your-ultra-endurance-cycling-training%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&url=https%3A%2F%2Fendurancebikeandrun.com%2Fblog%2Fintroducing-speed-training-in-your-ultra-endurance-cycling-training%3Futm_medium%3Dsocial%26utm_source%3Dtwitter&source=tweetbutton&text=) [![Share on pinterest](https://7528311.fs1.hubspotusercontent-na1.net/hub/7528311/hubfs/raw_assets/public/mV0_d-web-default-modules_hubspot/img/pinterest-color.png?width=24&name=pinterest-color.png)](https://pinterest.com/pin/create/button/?url=https%3A%2F%2Fendurancebikeandrun.com%2Fblog%2Fintroducing-speed-training-in-your-ultra-endurance-cycling-training%3Futm_medium%3Dsocial%26utm_source%3Dpinterest&media=https://26550986.fs1.hubspotusercontent-eu1.net/hubfs/26550986/Jenny%20Graham_Round%20the%20World%20Record_2018%208.jpg) [![Share on email](https://7528311.fs1.hubspotusercontent-na1.net/hub/7528311/hubfs/raw_assets/public/mV0_d-web-default-modules_hubspot/img/email-color.png?width=24&name=email-color.png)](mailto:?subject=Check+out+https%3A%2F%2Fendurancebikeandrun.com%2Fblog%2Fintroducing-speed-training-in-your-ultra-endurance-cycling-training%3Futm_medium%3Dsocial%26utm_source%3Demail&body=Check+out+https%3A%2F%2Fendurancebikeandrun.com%2Fblog%2Fintroducing-speed-training-in-your-ultra-endurance-cycling-training%3Futm_medium%3Dsocial%26utm_source%3Demail) ### Other articles you might like ###### Tags: [cycling,](https://endurancebikeandrun.com/blog/tag/cycling) [Cycling Training,](https://endurancebikeandrun.com/blog/tag/cycling-training) [Bikepacking,](https://endurancebikeandrun.com/blog/tag/bikepacking) [audax](https://endurancebikeandrun.com/blog/tag/audax) ![Clare Pearson](https://app.hubspot.com/settings/avatar/1dbc0ae3c1f3d3e48e94933872dcaf2a) Post by [Clare Pearson](https://endurancebikeandrun.com/blog/author/clare-pearson) May 24, 2024 A professional endurance coach since 2018, Clare Pearson has worked with endurance cyclists and runners to help them achieve their goals. Clare specialises in endurance events, she loves to work with people to help them succeed at their own goals; whether that's a personal best, a completion, a podium or better emotional health. Clare will work with you to design a plan that fits in with your day to day life and helps you get the most out of each session. ### Comments - [Home](https://endurancebikeandrun.com) - [Coaching](https://endurancebikeandrun.com/coaching) - [EBR Clubs](https://endurancebikeandrun.com/ebr-clubs) - [EBR Women](https://endurancebikeandrun.com/ebr-women) - [Resources](https://endurancebikeandrun.com/blog) - [About Us](https://endurancebikeandrun.com/about-us) - [Contact](https://endurancebikeandrun.com/contact) ©2026 Endurance Bike and run. All rights reserved. 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