Endurance Training Explained: 5 Sessions Every Athlete Should Be Doing

If you’re serious about improving performance in running, cycling, triathlon, or any endurance sport, mastering these five training methods is non-negotiable. Whether you’re chasing a new 10K PB, targeting your first Ironman, or levelling up your cycling FTP — this guide will give you the structure and clarity your training needs.

We break down the five pillars of endurance training — each designed to build fitness, durability, and race-day readiness — supported by sports science and real-world application.

1. Aerobic Base – The Foundation of All Endurance Performance

The aerobic base is your engine. Training at low intensity strengthens your cardiovascular system, boosts fat metabolism, and increases your ability to train more consistently over time.

• Intensity: 60–70% of max heart rate

• Frequency: 2–4 times per week

• Duration: 45–120 minutes

• Key Sessions: Long slow runs, steady zone 2 rides, endurance swims

✅ Benefits: Improves aerobic efficiency, recovery capacity, and metabolic health.

🧠 Pro tip: Fuel these sessions with 30–60g of carbohydrates per hour and stay hydrated with electrolytes for longer efforts.

2. Sub-Threshold Training – Building Strength Without Breaking Down

Sub-threshold sessions help you increase your ability to hold a strong pace without accumulating excessive fatigue. This is the sweet spot between endurance and intensity.

• Intensity: 75–85% of max heart rate

• Frequency: 1–3 times per week

• Duration: 15–40 minutes

• Key Sessions: Broken tempo sets (e.g., 3 x 10 minutes with 2 min recovery)

✅ Benefits: Boosts muscular endurance and raises your sustainable power/pace.

🧠 Pro tip: Use fast-digesting energy gels or chews to maintain consistent energy levels.

3. Threshold Training – Increase Your Speed Limit

Threshold pace is where your body starts producing lactate faster than it can clear it. Training here improves your ability to sustain hard efforts for longer — ideal for time trials, hilly races, and fast finishes.

• Intensity: 85–90% of max heart rate

• Frequency: 1–2 times per week

• Duration: <15 minute intervals

• Key Sessions: 4 x 8 minutes at threshold with 2-min recovery

✅ Benefits: Enhances lactate buffering and improves race pace performance.

🧠 Pro tip: Pre-load with caffeine and stay hydrated for sharper focus and energy output.

4. VO₂ Max Training – Boost Your Top-End Engine

This is your all-out effort zone. VO₂ max training challenges your oxygen-carrying capacity and teaches your body to operate efficiently at high heart rates.

• Intensity: 85–100% of max heart rate

• Frequency: 1 time per week

• Duration: Sub 5-minute intervals

• Key Sessions: 5 x 3 minutes (3 min recovery)

✅ Benefits: Increases maximum aerobic capacity and speed.

🧠 Pro tip: Use a small amount of quick-releasing carbohydrates beforehand to prime your system.

5. Consistency – The Most Underrated Superpower

Training science means little without consistency. The real gains come not from one great session, but from stringing together weeks and months of structured, progressive work.

🔁 Mix the above training blocks into your weekly plan based on your current phase, goals, and recovery needs. Periodisation and progressive overload are key.

Final Thoughts: Fuel Right, Recover Smarter

Endurance training success isn’t just about training load — it’s about how well you support it. Fuel your sessions with dual-source carbohydrates, replace lost electrolytes, and prioritise high-quality protein intake post-workout to optimise recovery.

🧪 All fuelling recommendations are aligned with best practices in performance nutrition and Informed-Sport certified, anti-doping tested products designed for endurance athletes.

Popular Products for Structured Training Support:

• 🥤 Electrolyte Sports Drink Mixes – Replenish fluids and sodium during long aerobic sessions

• 🍫 Plant-Based Protein Bars – Repair and rebuild with clean ingredients post-training

• 💧 Magnesium Supplements – Aid sleep quality and muscle recovery during high-volume training weeks

• ⚡ Natural Energy Gels or Chews – Convenient, fast-absorbing carbs for tempo, threshold, and race days