Elite Ways to Build Endurance and Stamina So You Can Outlast Anyone

Endurance is a critical part of the overall training equation, whether you’re the kind of person who loves to tackle a long run come the weekend, want to compete in Hyrox for the first time, or just want to improve your VO2 max. There's plenty to be gained with Zone 2 training when learning how to build endurance.

“When we typically talk about endurance, a lot of people think of it as aerobic-level training that concerns marathoners or long-distance types,” says Chris Hinshaw, an endurance coach who's worked with 28 different CrossFit Games champions.

Yes, it's a critical component for anyone hoping to conquer longer sweat sessions, but it doesn’t discriminate based on sport. “Regardless of what workout you’re doing, your aerobic system becomes the dominant energy system after three minutes. That’s why endurance is important, no matter what you’re getting after.”

If you're wondering how to build endurance, check out these training techniques. Add them to your training routine and you'll be setting new race PRs in no time.

How to Build Endurance

1. Combine Cardio and Strength Days

It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training.

“Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pullups, then run a mile as fast as you can…and repeat.”

Another good example: Jump rope for a minute, followed by squats, overhead press, and situps. Repeat.

“When you use weights at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity,” says Torres. “It’s one of the best ways to ignite your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue.”

Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating,” says Torres. “Only take a break if you physically can not continue.” Torres suggests selecting a series of movements like 10 pullups, 10 squats, 10 pushups, 10 situps. Do three rounds of the series back to back, taking as minimal a break as possible.

Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your endurance more so than exercises in isolation. “Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina,” he says.

Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after two weeks. So, if you’re always running, start doing Muay Thai instead. Or if you’re an avid cyclist, change it up by running stairs. “You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating,” he says. “It’s important to keep the mind guessing.”

A squat with an added overhead press (a “thruster”), jumping pullups, and lunges with biceps curls are all great hybrids: exercises that take two separate movements and combine them. “The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina.”

Related: Sprint More, Get Faster on Long Runs

Endurance vs Stamina

Endurance and stamina might seem like the same thing, but they have different meanings that have to do with intensity. Endurance refers to your ability to keep going at a certain pace during moderate-intensity exercise over longer periods, while stamina refers to your ability to power through high-intensity activity for a shorter period.

Stamina is focused on short bursts of activity like sprints, heavy lifting and HIIT training. Endurance is how efficient your body is at using energy and oxygen to last through activities like marathons, long-distance cycling or swimming, and triathlons.

What Are the Best Endurance Exercises?

The best endurance exercises include running, cycling, swimming, rowing, HIIT, lifting weights with higher reps and shorter rests, and power walking. Any activity that you can do for a long time, keeping your pace steady, is a great endurance exercise.

“People tend to focus on cardio activities like running or cycling,” says Will Torres, a New York-based personal trainer and founder of Willspace. But that’s only a small part of the equation to go longer and harder. "You also need to improve your strength,” notes Torres.

When you build your legs, Torres explains, you’re better able to propel yourself farther with every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he adds.

Related: Knees Over Toes Program: Best Exercises to Eliminate Knee Pain