High Intensity Aerobic Training (sprints or interval) 2 or 3 x per week, 15-30 minutes max: Ensure this is on different days to your steady state.The easiest way to track this accurately is using a heart rate monitor. Multiply that number by 0.75 to find your target heart rate. Steady state training 3 x per week, maintaining 75% of your maximum heart rate for 30 minutes: Your max heart rate is 220 minus your age in years.Here’s exactly what you should be incorporating into your training to improve your endurance – stat! Improving your endurance quickly is best done with a combination of steady state training, high-intensity training, and adequate rest. So how do you go about improving your endurance? The more litres of oxygen you take in during a one-minute time period, the better your endurance and the longer you’ll be able to exert yourself physically. Your aerobic capacity, or VO2 max, is a measure of your lung capacity and therefore, your endurance potential. Got a long-distance fitness challenge coming up and your training’s been – well – non-existent?įirst of all – don’t panic! Sometimes there’s nothing better than a little last-minute pressure to kick your motivation into gear.īut with only a few weeks left up your sleave to boost your fitness and increase your mileage, your focus should be on improving your endurance.

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