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What Everyone Gets Wrong About Endurance Training

If HIIT were the only thing required to become a successful endurance athlete, you could be sure all the pros would be on board. After all, these athletes are looking for every advantage they can get, and their paychecks and careers hinge on their performance every time they step up to the starting line. But instead of doubling down on HIIT, the elite ranks of runners, cyclists, cross-country skiers, rowers, and swimmers do just the opposite. The best in the world complete about 80 percent of their training volume at low intensity, 7 to 8 percent at moderate intensity, and about 12 to 13 percent at high intensity. The 80/20 approach, as it’s called, can seem counterintuitive. Most people think…

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Articles of Interest

Endurance Training: How to Increase Endurance

Endurance training describes any type of athletic training that increases your body’s cardiovascular or muscular endurance. Endurance training helps develop the body’s respiratory capabilities and muscular strength to sustain physical activity with lower injury risks for extended periods. Cardiovascular endurance training focuses on aerobic exercise, which includes activities that improve the way your body uses its oxygen supply to give you energy for athletic performance. Muscular endurance training trains your muscles to handle increasingly strenuous use for longer periods.

Endurance Training: Why Do You Need It and How Much Is Healthy?

Endurance training is any training plan that increases the amount of time you can perform a physical activity. It mostly consists of aerobic exercise (or cardio, as the cool kids call it). For a long time, there was a now-debunked idea in sports medicine that strength training was actually bad for an athlete’s endurance. The idea went something like this: More muscle mass increases an athlete’s overall body weight, which means their body has to do more work to move. On the contrary, stronger muscles can increase your muscular endurance and make it easier for the body to perform different physical activities. That’s because your muscles won’t get tired as easily. Cardiovascular endurance on the other hand, can help you increase your aerobic capacity.

Build the Endurance of a Biathlon Athlete With This Workout

Take your fitness to a new level with training developed by Ambrose Serrano, the U.S. Olympic biathlon team’s strength and conditioning coach.

Can You Train Strength and Endurance Simultaneously

Strength and endurance training have traditionally been viewed as opposing forces. Strength training focuses on building muscle mass and power through weightlifting and resistance training. In contrast, endurance training improves cardiovascular capacity and stamina, often through running, cycling, or swimming. The belief has long been that excelling in one area comes at the expense of the other—developing strength could impede endurance and vice versa.

Differential Effects of Resistance- and Endurance-Based Exercise Programs on Muscular Fitness, Body Composition, and Cardiovascular Variables...

Although both training groups achieved some improvements in muscular fitness status, our results suggest that resistance training should be observed as a better solution than endurance training with regard to benefits in strength capacity. At the same time, both training groups achieved similar improvements in flexibility measures. As a result, our first hypothesis can be partially accepted.

Elite Ways to Build Endurance and Stamina So You Can Outlast Anyone

Not sure how to build endurance? We've got you covered.

Endurance Training - Key Factors to Upping Your Stamina

Do you work out regularly but find yourself fatiguing easily or hitting a plateau in your performance? If so, your exercise regimen may be missing a key component - endurance training.

Endurance training basics

Hi there, before I get into my question I have two disclaimers. First please excuse my grammar as english is a secondary language for me. Second I am very new to this/any forum so also excuse if I put this in the wrong thread.

Endurance Training for Beginners: A Step-by-Step Guide to Get Started

Endurance training forms the backbone of building strength, speed, and stamina necessary for intense physical activities. It improves cardiovascular health and enhances muscle endurance, allowing you to perform longer without fatigue.

Endurance Training for Beginners: How to Get Started Right

Do you want to get fitter and have more energy? Then endurance training is just the thing for you. Whether you're just starting out or looking for new ideas, you'll find helpful tips and instructions on how to get started with endurance training here. We'll tell you the best way to get started, how often and for how long you should train and which exercises and activities you can try out.

Endurance Training: Everything You Need to Know to Get Started and Increase Your Endurance

If you’ve been doing endurance training for a while now, perhaps you’ve started wondering how you can build up your stamina. It’s important to remember that your body can quickly get used to a workout. First you need to vary your training. Regularly increase the distance, pace, and intensity. This will mean something different depending on what type of endurance sport you choose. In general, it is important to always give your body new stimuli.

Experts Reveal The 7 Simplest Ways To Build Endurance During Runs and Walks

If you’ve recently started a walking or running routine or hit a plateau you can’t seem to break out of, powering through long distances can seem out of reach. So how do experienced runners make it look so effortless? It all comes down to endurance—subtly different from stamina.

High-Intensity Training Can Sharply Improve Endurance

New study explains why short bursts of training may be even more effective than running a marathon.

How Endurance Training Affects Muscle Retention and Growth

t’s common sense in our field that endurance causes muscle loss, right? That was precisely my view during my PhD program in Sport Physiology five years ago. But it’s not so simple…

Is Freezing Your Ass Off Good for Endurance or Just Plain Reckless?

When American journalist Scott Carney met Hof, his intention was to expose him as a con man. After all, this Dutch weirdo was claiming his breathing exercises and submersion in violently cold water could heal all sorts of serious illnesses. Though after only a couple of days participating in Hof’s retreat in Poland, a process that involved laying in the snow wearing nothing but shorts while hyperventilating, Carney was sold, and became one of Hof’s biggest advocates.

Move over, marathons: the ultra-endurance sports that are redefining fitness

Why do people put themselves through ultra-long distance swims, runs and cycle rides? Plus our guide to the top ultra sports events worldwide.

Running Your First Marathon This Year? An Important Health Risk You Should Know About

Did you sign up for a distance race this fall? Join the club: More than half a million people run a U.S. marathon every year, according to several surveys. We're psyched to see a number that high, but here's something to consider before you step up to that start line: Participating in an endurance event can lead to blood poisoning if you haven't properly trained for it, found new research from Monash University in Australia. It happens because, according to the study, extreme exercise can make bacteria leak from your intestines into your bloodstream. These endotoxins can cause your immune system to respond by creating inflammation throughout your body, which is similar to what happens when you have a serious infection.

Strength or Endurance Exercise: Which Is Better?

We hear this question asked daily: If you’re looking to tone up, should you hit the treadmill, head to the weight room or both? Well, a new clinical study from a team of Spanish researchers aims to answer that very dilemma—and based off their findings, all of your options are just as good.

The Mental Tricks of Athletic Endurance

New research suggests that even weekend athletes can dramatically extend their physical and psychological limits.

The Science and Physiology of Endurance Training: Everything You Need to Know

Knowing how to improve your aerobic endurance through training can be confusing. Responses to exercise are very individualized, and endurance adaptations largely occur at the biochemical level, which makes it challenging to decide what approach to take.

What Endurance Training Taught Me About Engineering—and Vice Versa

Endurance sports and engineering both demand structured planning, adaptability, resilience, and teamwork. The principles I apply in one field directly benefit the other.

What We Know About the Future of Endurance Training

Gone are the days when the milers and marathoners trained together for most of the year. Instead, training and recovery are geared to the unique physiological, psychological, and tactical challenges of each event. Athletes don’t just eat as many carbs as possible; they tailor their intake to the demands of each day’s training or competition. Marathoners don’t just train to be fast and efficient; they train to be fast and efficient when their legs are already dead.

Resources

12 high-intensity strength training exercises for endurance athletes

Lifting heavy weights not only improves your performance as an endurance athlete, but done regularly, it also helps to avoid acute and overuse injuries caused by repeated loads while downhill running or skiing, for example.

5 reasons why endurance athletes should do high-intensity strength training

To improve vertical speed and endurance, high-intensity resistance training (HIRT) should be an essential component of your training plan, says sports scientist, coach and athlete Susi Kraft.

5 Worst Exercises for Your Endurance Training

You've been training hard for weeks. Running longer, pushing harder, yet somehow you're not getting any better at endurance. Sound familiar? If you're like most men hitting the gym or pounding the pavement, you might be making some common training mistakes that are holding you back.

80/20 Endurance

80/20 Endurance LLC is the world's largest dedicated provider of training plans and solutions for endurance athletes. The company's mission is to make elite best practices in endurance training available to everyone.