There are three energy system pathways that allow for physical work to be performed. These pathways are the Creatine Phosphate (short burst/strength), Anaerobic (short to moderate intense burst), and Aerobic (longer sustainable efforts). Without getting too bogged down in the science, our goal in improving endurance is to utilize these three pathways optimally. Note: It is near impossible to train any system individually; there is always a mix of the three systems (see diagram below). However, we can bias the training, controlling certain variables in order to promote the usage of particular energy systems.
This diagram demonstrates that at all times, all three energy systems are being utilized. Particular efforts will bias one system or another, but they are all working in unison.
In order to build endurance, you must know what is limiting your ability to increase intensity or duration of the given effort. For instance, if your goal is to hit a personal best in the marathon, you may say to yourself, “I need to run more!” This may not be the case, as when looking at all variables you may actually need to run less and clean up your diet to drop bodyfat and improve. Moreover, the limitations may lie in your running technique. That being said, if the limitations in this example’s progress are only their energy system, there are three workouts that I like to utilize in order to build someone’s aerobic ability (I would focus on the aerobic system in this example since the marathon is a long sustainable effort that will utilize predominantly the aerobic system). These workouts are influenced by world renowned strength and conditioning coach Joel Jamieson:
Tempo Intervals: Perform 10 seconds of work at a moderate intensity, followed by 60 seconds of active recovery. The key to doing them properly is the intensity and this is where most people get them wrong. Too much intensity, and they can actually slow down recovery. Example Workout: Run 100m @ 80% effort, walk/rest 60sec x 12 sets
Cardiac Output: Brisk walking or brisk walking with a weight vest, jogging at a pace where you can keep your heart rate between 120-140 beats per minute, cycling on a bike, using an elliptical or ARC trainer, swimming laps, skipping rope, or doing bodyweight or weight training circuits or complexes can all qualify as cardiac output training. You could even push, pull or drag a sled, take a dance class or do a boxing workout. Example: @ 120-140BPM perform 1min row + 1min Bike + 1min Skip Rope + 1min Easy Run x 10 rounds
High Resistance Intervals: Short intense bursts of 4-6seconds followed by recovery of 40-60sec for multiple sets. Example: 6sec Assault Bike @ 100% 54sec Easy Spin x 20 sets.
As you can see there are many ways to improve your endurance, but finding the perfect formula must be individualized as one person workout might create progress for them, but leave a friend lagging behind. Looking to step your endurance up? I’m here to help! Click the link below to book a free assessment today!