All Goals
Sustained aerobic output
Build Endurance
Enhance aerobic capacity and metabolic efficiency
Overview
Endurance is your ability to sustain work over time. It's a three-legged stool: VO2max (how much oxygen you can use), lactate threshold (how hard you can go before fatigue spirals), and economy (how little energy a given pace costs).
Body Systems
- Cardiovascular
- Respiratory
- Metabolic
Key Metrics
- VO2max
- Lactate Threshold
- Economy
Training Principles
- Polarized Training
- Progressive Volume
- Specificity
- Recovery
Key Adaptations
What actually changes in the body when you train for this goal.
- Increased cardiac stroke volume and output
- Expanded capillary density in working muscles
- Higher mitochondrial density and oxidative enzyme content
- Improved fat utilization at submaximal intensities
- Raised lactate threshold and clearance capacity
Programming Notes
Practical guidelines for structuring training around this goal.
- Zone 2 (easy aerobic): 70–80% of weekly volume
- Zone 4/5 (threshold, VO2max): 10–20% of volume
- Long slow distance sessions build mitochondrial density
- Interval work (4×4, 6×3) raises VO2max
- Adequate recovery and fueling are non-negotiable