We have compiled 10 tips for your training. They should provide variety and motivation in your everyday training and make you faster at the same time.

1. Only train once you have recovered: Training and relaxation belong together like the ebb and flow of tides. If you tie your shoes too early for the next unit, you will gradually become slower, despite your diligent training. With sufficient yet not too long recovery phases, your performance level will develop in the right direction.
   Advantage: right dose
2. Vary your training duration: A lot of people run, cycle, or swim their standard unit at every available opportunity. Attempt to break out of this routine and bring variety to your training by sometimes doing shorter, more intensive units, or longer, less intensive ones.
   Advantage: new training stimulus
3. Play with speed: You promote what you challenge. Incorporate targeted intensive units, such as interval training. Because if you always move at the same speed, don’t be surprised if you can’t achieve faster times during the competition.
   Advantage: you can run the same route at a higher speed
4. Optimise your technique: The same effort, better results. If you can stand better on skis, have a better swimming technique, or can cycle round curves faster, this is not only more fun, it also means that you can get ahead in the race without any additional effort.
   Advantage: you’re faster using the same amount of energy
5. Practice running fast: Imagine you were able to run faster from a metabolic point of view but your technique is holding you back. You therefore need to practice coordination runs at speeds above your usual racing pace so you are technically prepared. Run 100 m 3 to 5 times slightly faster than your racing pace with a 1 min break.
   Advantage: the technical basis for faster running
6. Push your speed range to the limit: By pushing yourself to the limit every so often during training, you prevent your speed from slowing down week by week, month by month. You can incorporate intensive elements either into your training or after your training unit in the form of sprint runs. For example, 3-4 sprint runs over 80 m with a 60-second break.
   Advantage: maintain or even increase your speed level
7. Work on your frequency: If you can run with a higher step frequency, this opens up the possibility of not just increasing your step length speed. The same applies to the pedal frequency and speed transformation. Try to always maintain a high frequency so you have two ways in which you can determine your speed.
   Advantage: technique makes you infinitely faster
8. Don’t forget stability: No matter what kind of sports you are practising, it is essential that you always have trunk stability. While “Stability training” cannot be measured in kilometres and accordingly recorded, the positive effect is reflected in faster times and fewer complaints. It is even worthwhile reducing your endurance unit by 10-20 minutes and doing appropriate exercises during this time.
   Advantage: faster without succumbing to injuries
9. Look for gradients: Strength dwindles towards the end of each race. In order to delay this for as long as possible, it is recommended that you pepper your training with altitude differences. When running up and downhill, you strengthen your running muscles, and whereas cycling uphill trains your strength, you can work on your cycling technique downhill.
   Advantage: fatigue resistance
10. Alternative training: Variety should not only be reserved for the areas of training duration and intensity, but should also be applied apropos the sport type. At least once every 14 days, it makes sense for a runner to jump on a bike, a cyclist to go swimming, or a cross-country skier to go running. The different movement patterns not only awaken other muscles, thereby reducing the risk of injury, but challenge the central nervous system, offer variety, and increase motivation.
    Advantage: injury prevention and increased motivation