Cooped Up? Get Uncooped.

National Geographic asked Olympians for workout advice for weekend warriors who want to improve their endurance, power and speed. Here is the breakdown.

For endurance, Rebecca Dussault, cross-country skier, gives us this workout.

• Jog slowly for 15 minutes as a warm-up.
• Then, to loosen leg muscles, sprint for ten seconds and follow with a ten-second jog. Repeat.
• Run at your 5K race pace for two minutes.
• Jog for two minutes.
• Repeat the two-minute speed intervals six to eight times, with a recovery jog after each.
• Jog 10 to 15 minutes as a cooldown.
• Keep in Mind: If you can't hold your form and speed after a few repeats, stop. Next time, slow it down.

For power, Vonetta Flowers, bobsledding, suggests giving this a try.

• Stand and press your back firmly against a wall, with your arms at your sides, holding small dumbbells or soup cans in your hands, palms facing in.
• Slowly raise your arms to shoulder height, being careful not to arch your back.
• Hold this position for one or two seconds, then lower your arms.
• Do five sets of ten repetitions.
• Keep in Mind: As with all strength workouts, proper form is essential.

For speed, speed skater Casey FitzRandolph offers this procedure using a stationary bike.

• Ride for 15 to 20 minutes as a warm-up.
• Pedal uphill at a sprint, about 80 percent of your maximum pace, for 45 seconds to a minute.
•  Glide down the hill, and ride slowly on the flats for six minutes.
• Repeat six times.
• Ride for 10 to 15 minutes as a cooldown.
• Keep in Mind: Your goal is consistency of speed from the first rep to the last. If you can't keep pace, you've reached the point of diminishing returns.

For more information about the athletes and their workout, check out National Geographic on-line.

Illustrations by Nick Dewar; Aaron Ashley

• training
• endurance
• power
• speed