If you want to build endurance and stamina, you should go for a really long run or bike trip, right? NO! The answer is no!
It is confusing: if you’re training for a marathon, you obviously run a lot and far. But there’s way more to the equation.
To stay strong longer on a race course (or just in your regular workout life) two factors come into play: VO2 max and lactate threshold. Workouts performed at high intensity (better known as HIIT or high-intensity interval training) help boost both!
To really kick your endurance up a notch, the following workouts can be performed!
Row 600 m
Bike 600 m
Run 600 m
Score is total time:
Complete the following for as many rounds as possible in 16 minutes.
10 burpees to target
20 wall balls @8lbs/@14lbs
score is amount of rounds completed in a time domain of 16 minutes.
Echo bike intervals:
8 calories sprint
Repeat 8 times
With these kinda workouts we get all the cardiovascular benefits of endurance work – BUT without the attendant loss of strength, speed and power!