Training to Improve Endurance

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The endurance training techniques section provides in-depth information about the four main training types for endurance exercise: High intensity interval traininglactate threshold trainingaerobic base training,  and strength training for endurance. Including what research has says about them and how best to implement them within training. In each section we take a look at the science behind the theory, the benefits of that type of training and information on how best to implement the different training types.

Aerobic Base Training

The main characteristic of any endurance based training programme is a large training volume of which the majority of the training volume (>50%) will be devoted to the development of a strong aerobic base fitness level, involving training at an Easy/moderate...

High Intensity Interval Training

High-intensity interval training (HIIT) is a type of interval training that alternates intense efforts (typically 90-100% VO₂max) with less intense recovery periods (typically 50% VO₂max). The length of both the work interval and recovery interval can...

Lactate Threshold Training

Lactate Threshold training training involves continuous training at, or around, the speed/power output at which the lactate threshold  occurs. In untrained individuals this typically occurs at around 50 - 60 %VO2max (around 55-65%HRmax), however in t...

Optimizing Endurance Training

Endurance athletes undertake distinct training types in order to optimize specific areas related to endurance performance. The adaptation that occurs through training depends on a number of factors including the duration, intensity and frequency with...

Strength Training For Endurance

Strength/resistance training has been demonstrated to have a positive impact on a number of endurance sports including running, cycling, swimming, rowing, and cross country skiing. It is believed to work primarily by increasing the strength of individual...