Endurance can be improved using specific training that targets key areas related to endurance exercise performance. To be effective this training needs to be targeted, specific and purposeful.
The following pages provide detailed information on the different training approaches that can be used to improve endurance. In each section we take a look at the science behind the theory, the benefits of each type of training, and how best to implement the different training types.
Developing a strong aerobic base is vital for success in any endurance sport. In fact, aerobic base training is key part of the endurance training formula. So what is aerobic base training? Aerobic base training refers to a phase of training that focuses on developing aerobic fitness, efficiency and conditioning.
Lactate threshold training refers to any training where the primary focus is placed on developing, or improving your lactate threshold. Why is this important? Well, the lactate threshold is known to be a key predictor of endurance exercise performance, especially in events lasting 30minutes or longer.
High-intensity interval training (HIIT) is an extremely time effective and research proven, endurance training method. HIIT workouts are particularly effective at developing maximal aerobic capacity (VO₂max), pulling up the lactate threshold, enhancing exercise efficiency and endurance exercise performance.
Interval Training Blog Articles
- Why Athletes with high VO2max should reduce recoveries during interval training
- What’s best? Passive vs active recovery during interval training
- How triathletes can use bike intervals to improve cycling and running performance
- How to use hill interval training to improve 5km running performance
- HIIT Workouts: The importance of keeping training progressive
Sometimes, overlooked by endurance athletes, strength training is a key training method for long term success. In fact, research has clearly demonstrated that strength training improves endurance exercise in a number of sports including running, cycling, rowing, cross country skiing and swimming.
Strength Training Blog Articles
- Research Focus: The Surprising Strength Benefits of Downhill Running
- DO ALTITUDE TRAINING MASKS ACTUALLY WORK?
- Foam Rollers Reduce DOMS, Improve Recovery and Exercise Performance
- Maximizing the benefits of strength training for endurance athletes
- Strength Training – Why it’s important for Endurance Athletes
- Plyometric training improves endurance running performance
Endurance athletes use specific training in order to optimise specific areas related to endurance performance. The level of adaptation depends on a number of factors including the duration, intensity and frequency of training.