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(average expectancy is 300–500 miles).

My favorite cruise interval workout is 10 times 1000 meters (1 kilometer) with a one-minute recovery jog.

During the MAF Test, use your maximum aerobic heart rate as determined by the 180 Formula. Using this heart rate, determine some parameter such as pace (minutes per mile), speed (miles per hour), or repetitions (laps in a pool) over time. The test can also be done on stationary equipment measuring watts, for example, if the equipment is accurate. T

In the Advanced Program’s peak week, we prescribe a ceiling of 63 miles. If we look closer, 31 of those miles, or 49 percent, are classified as easy.

This is the distance of most of my favorite races.

life expectancy of about 100–150 miles.

Another option is to ride on a flat course and see how fast a pace you can maintain while holding your heart rate at your maximum aerobic level. This works best in a velodrome or indoors on a training apparatus. As you progress, your speed should increase. If you start at 18 mph, for example, following a three-month period of building aerobic base,

The best and easiest method is to pick a flat bike course that takes about thirty to forty-five minutes to complete. Following a warm-up, ride at your maximum aerobic heart rate, and record exactly how long it takes to ride the test course. As you progress with more speed, your times should get lower.

Preparing for a 100-mile race means targeting a weekly base of 80 to 110 miles, with a long run of 50 miles.