SERIOUS Training for Serious Athletes provides the coach, trainer and athlete with solid guidelines for designing personalised training programmes. Author Rob Sleamaker has analysed the world's best systems of endurance sport training and devised this programme by combining the most effective elements of each. His 7-step programme couples comprehensive endurance training expertise with sport-specific recommendations for cyclists, distance runners, swimmers, triathletes, and all other endurance athletes. Readers will learn how to reach their personal best by systematically planning and monitoring training volume, studying world-class athletes' and coaches' techniques for avoiding overtraining, determining proper training intensities, developing effective cross-training systems, mastering strategies to shave seconds (even minutes) off race times, and using the proven training plans to formulate a personal programme. SERIOUS Training for Serious Athletes uses a 7-component plan that will make training more effective: speed workouts, endurance or easy distance training, race / pace sessions to test fitness levels, intervals of high-intensity workouts on flat terrain, overdistance sessions of low-level activity for base building, up / vertical intervals to enhance mental toughness, and strength workouts for overall and sport-specific conditioning.