Do high-intensity interval training
Do tempo or threshold workouts
Include long aerobic base runs or rides
Train consistently several times per week
Increase weekly training volume gradually
Add one or two VO2max sessions per week
Use intervals at 90–95% of max heart rate
Use work intervals of 2–5 minutes
Use recovery intervals of equal or slightly shorter duration
Improve running, cycling, or rowing efficiency with good technique
Strength train to support endurance performance
Maintain a healthy body composition
Sleep enough every night
Eat enough carbohydrates to support hard training
Stay hydrated
Avoid overtraining and allow recovery days
Track progress and adjust training load
Train at altitude or use altitude simulation if appropriate
Warm up properly before hard sessions
Stay consistent for several months