Endurance Sports athletes need to follow good training practices to get better at activities that require stamina, like running or cycling for a long time. Even though we’re not exactly sure how the body changes during training, it’s obvious that for improvement to happen, you have to challenge your body with the right kind and amount of exercise. If you don’t push all the different parts of your body enough during training, they won’t get better. So, specific and challenging workouts are the key to improvements in endurance.
Specific training for endurance sports
Let’s understand first! A training effect is limited to the physiological systems used and overloaded during training. Unless training programs are strictly designed to involve and stress a physiological system, there will be very limited or possibly no adaptations in that system
To improve aerobic endurance performance, you should train to enhance the function of the respiratory, cardiovascular, and musculoskeletal systems.
Factors Related to Aerobic Endurance Performance
In aerobic training, it is important to understand the suitable exercises. This allows for developing sound training programs while minimizing unnecessary training that may lead to counterproductive adaptations, fatigue, overwork, or overtraining.
Frequency of training to increase performance
The frequency of training sessions depends on an interaction of exercise intensity and duration, the training status of the athlete, and the specific sports season.
The training status of the athlete can influence training frequency, with lesser-trained athletes requiring more recovery days at the beginning of the training period than more highly-trained athletes.
As per seasons;
- An off-season program may include five training days per week.
- Pre-season program frequency may progress to daily workouts (or even multiple workout sessions per day for a triathlete).
Sample of Aerobic Exercise Progression
| Weeks | Frequency and intensity | Duration |
| Week 1 | Four times a week at 70% to 85% intensity | 40 minutes |
| Week 2 | Five times a week at 70% to 85% intensity | 45 minutes |
| Week 3 | Three times a week at 70% to 85% intensity, one time a week at 60% to 75% | 40/ 50 minutes |
| Week 4 | Four times a week at 70% to 85% intensity, one time a week at 60% to 75% | 45/ 50 minutes |
| Week 5 | Four times a week at 70% to 85% intensity, one time a week at 60% to 75% | 45/ 50 minutes |
| Weeks | Frequency and intensity | Duration |
| Week 1 | Three times a week at 60% to 70% intensity | 30 minutes |
| Week 2 | Four times a week at 60% to 75% intensity | 35 minutes |
| Week 3 | Three times a week at 65% to 75% intensity | 30 minutes |
| Week 4 | Four times a week at 65% to 75% intensity | 35 minutes |
| Week 5 | Three times a week at 70% to 75% intensity | 30 minutes |
Types of endurance training programs
There are several types of endurance training programs, each with varying frequency, intensity, duration, and progression parameters.
| Training type | Frequency Per week* | Duration | Intensity |
| Long distance run | 1-2 | 30 to 120 minutes | 70 % of VO2 max |
| Interval training | 1-2 | 3 to 5 minutes | Close to VO2 max |
| High-intensity interval training (HIIT) | 1 | 30 to 90 seconds (With a work:rest ratio of 1:5) | Greater than VO2 max |
| Fartlek training | 1 | 20 to 60 minutes | Varies on the athlete’s capabilities |
To understand VO2 max, check the RPE chart in this article – 4 weeks intensive calisthenics Bodyweight training program
Application of training in seasons
Off-season (Base training)
Off-season develop a base of cardiorespiratory fitness. Initially, the training program should be composed of long-duration and low-intensity workouts. As the off-season continues, intensity and duration are increased to a lesser extent.
Pre-season training
During the preseason, the athlete should focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training into the program. The strengths and weaknesses of the individual athlete should determine the amount and frequency of each type of training.