Strength and speed may go hand in hand: lifting heavier could be the secret to 
running and cycling faster and longer, according to a review from Norway. That’s because strength training may delay the activation of your less-efficient muscle fibres while also improving your muscles’ overall efficiency and resistance to fatigue. “Do three sets of 10 reps of split jumps once a week,” says training advisor Bill Hartman. “And in another workout, do a heavy lift. Runners should complete five sets of three to five reps 
of deadlifts, while cyclists should perform the same number of barbell squats.”