Endurance training builds stamina and aerobic capacity, typically through cardiovascular-focused activities.Frequency: 4-6 days a week
Duration: 45-60 minutes per session
Structure: Long-duration, steady-state cardio with intervals for variety
Example Workout (Long Endurance + Sprints)
Warm-up (5-10 minutes):
•Dynamic stretches and light jogging
Main Workout:
•Endurance Run (30-40 minutes):
Maintain a moderate pace (60-75% of max heart rate). Focus on consistent effort.
OR
•Cycling (30-40 minutes): Moderate effort on a stationary bike or outdoors.
•Interval Sprints (15-20 minutes):
•30 seconds sprint, 90 seconds walk or slow jog (repeat 8-10 times)
Cooldown (5-10 minutes):
•Light jogging or walking
•Stretching