Once your monthly average is determined, it is applied to this formula to determine your primary insurance amount: 1  90% of the first $885. 2  32% of the amount above $885, but less than or equal to $5,336. 3  15% of the amount over $5,336.
Speed endurance training is similar to speed or sprint training, however there are two important distinctions: 1  Repetitions should last from 30 seconds up to 2-3 minutes as opposed to 5-10 seconds for speed drills.  Rest intervals between repetitions is reduced to prevent complete recovery.
Every four or five weeks, you should substitute this weekly workout with a six- to 10-mile, full-effort time trial. If you are training correctly, you will see improvements in your time trial average speed. In addition to interval work, you should also increase your leg strength to increase your power.