Endurance

Purpose: Sustain useful output and delay fatigue.

Training philosophy

Endurance is specific to the activity, duration, muscles, and pace. Continuous work and intervals can both improve aerobic capacity; sustainable programs usually use mostly manageable work with some harder sessions.

Practical starting point

• Build toward 2–5 endurance sessions weekly, gradually.
• Keep most weekly minutes at a conversational, sustainable effort.
• Begin with one interval or threshold session weekly; add only when recovery supports it.
• Add duration before stacking more intensity.
• Use 1–3 resistance sessions weekly to maintain force and tissue capacity.

Nutrition

Carbohydrate becomes increasingly important as sessions become longer, harder, or more frequent. Protein supports repair, while fluid and sodium should reflect conditions and sweat loss.

Watch for

There is no universal Zone 2 heart-rate percentage. Use conversation, breathing, pace, power, and individual testing together.