Do aerobic intervals 1–3 times per week (e.g., 4–6 x 3–5 min hard with 2–3 min easy between)
Include high-intensity interval training (e.g., 6–10 x 1 min very hard with 1–2 min easy)
Add longer steady sessions 1–2 times per week (e.g., 30–90 min at moderate intensity)
Perform tempo workouts 1 time per week (e.g., 20–40 min at “comfortably hard”)
Do at least 2–4 cardio sessions per week total
Gradually increase weekly training volume (about 5–15% per week)
Use periodization (build, peak, then deload/recover every 3–6 weeks)
Include strength training 2 times per week (full-body, moderate loads)
Prioritize running/cycling/swimming specificity to your sport
Warm up 10–15 minutes before hard work and cool down 5–10 minutes after
Aim for adequate total weekly intensity (some hard sessions plus easy recovery)
Keep most training easy/moderate (roughly 70–90% easy)
Track performance markers (pace/power/heart rate) and adjust training accordingly
Sleep 7–9 hours per night
Eat enough total calories to support training
Get sufficient protein (about 1.6–2.2 g/kg/day)
Carbohydrate intake to fuel hard sessions (especially before/during endurance work)
Hydrate consistently and replace electrolytes when sweating heavily
Consider altitude or hypoxic training only if feasible and supervised
Avoid overtraining (schedule rest days; reduce volume if performance drops or fatigue rises)
Reduce injury risk with mobility work and gradual progression
If unsure, consult a coach or sports medicine professional