When people think of endurance training, they usually think of jogging, cycling, or the cross trainer. But endurance is more than just being able to run for long periods of time . It's about the efficiency of your cardiovascular system , fat burning, performance — and also mental strength.
There are different methods for training endurance. Some swear by Low Intensity Steady State (LISS) , others by High Intensity Interval Training (HIIT) , and still others rely on classic endurance methods or fartleks . But which method is really the " best" “ ?
The answer depends – as is often the case in training – on your goals, your time and your fitness level .
The most important methods at a glance
1. Classic endurance training (continuous method)
With this method, you train over a longer period of time (30 – 90 minutes) at a steady, moderate pace – usually in the aerobic range (60-75 % of maximum heart rate).
Examples:
- 45 minutes of jogging at a steady pace
- 60 minutes of cycling at a moderate level
- 40 minutes on the cross trainer with constant resistance
Advantages:
- Ideal for beginners
- Gentle on the joints (at moderate intensity )
- Promotes fat metabolism and basic endurance
- Low risk of injury
Disadvantages:
- Time-consuming
- Less afterburn effect
- Rather inefficient for muscle building or high performance goals
Suitable for whom ?
- Beginners
- People with a rehabilitation background
- People who want to reduce stress
2. Interval training
Here you alternate between stress and recovery phases, for example:
- 30 seconds sprint – 90 seconds walk
- 1 minute high intensity – 2 minutes easy pace
It can be designed in different forms – from the classic interval method to HIIT (High Intensity Interval Training) .
Advantages:
- Very time-efficient
- Strong afterburn effect (EPOC)
- Increases both aerobic and anaerobic endurance
- Very effective for fat burning
Disadvantages:
- Higher risk of injury in untrained individuals
- Increased regeneration time required
- Technology must be clean, otherwise there is a risk of overload
Suitable for whom ?
- Advanced
- People with little time
- People who want to break plateau effects
3. Fartlek
This method originates from Scandinavia and is a blend of interval and endurance training. With fartlek, you vary the intensity according to your own feelings — for example, by changing the pace during a run.
Example:
- 10 minutes slow, 3 minutes brisk , 2 minutes sprint, 5 minutes easy, etc.
Advantages:
- Very varied
- Improves sense of pace and mental endurance
- Combines aerobic and anaerobic exercise
- Promotes playful training without a rigid plan
Disadvantages:
- Not ideal for beginners without body awareness
- Difficult to plan or quantify
Suitable for whom ?
- Advanced runners
- Athletes who enjoy free structures
- People who don’t like to stick to fixed plans
4. HIIT – High Intensity Interval Training
HIIT is the most extreme form of interval training: maximum intensity in very short, hard intervals, followed by short rest periods.
Example : Tabata training
- 20 sec. sprint – 10 sec. rest, 8 laps (4 minutes total)
Advantages:
- Maximum efficiency in the shortest time
- Afterburn effect up to 24 hours
- Increases VO2max & metabolic rate
- Can be combined with strength training (e.g. B. Burpees, kettlebell swings)
Disadvantages:
- Very strenuous – not for beginners
- High strain on the cardiovascular system
- Requires perfect technique & good body awareness
Suitable for whom ?
- Advanced with good basic endurance
- People with little time
- Athletic individuals who want to burn fat and increase performance
Which method is the “ best “ ?
The truth is: There is no single best method. There is only the method that best fits your goal and your current situation .
|
Goal |
method |
|
Improve basic endurance |
Permanent method |
|
Burn fat & save time |
HIIT or interval training |
|
Breaking training plateaus |
Fartlek or HIIT |
|
Mental endurance & fun factor |
Fartlek |
|
Returning after a break |
LISS or permanent method |
|
Cardio training as a supplement to strength training |
Medium intensity interval training |
The role of equipment: endurance training at home or in the studio
You don't necessarily need a gym to do effective endurance training – but the right equipment helps to make your workout more varied, easier on your joints, and more efficient.
Recommendation for home (from the ATLETICA range):
- MagnaBike AirBike : Ideal for HIIT and interval training, even in limited space
- Elliptical trainer with magnetic resistance : For classic LISS units
- Rowing machine : Combines cardio with muscle work – especially for back & core
- Cross trainer : particularly gentle on the joints, suitable for all levels
- Stepper or treadmill : For indoor cardio on rainy days or in winter
Combination tip: Strength + endurance
If you want to combine muscle building and endurance, you should periodize cleverly:
- Strength days (e.g. B. Push-Pull-Split) → mornings or on rest days
- Endurance sessions → on separate days or afterwards (if the focus is on fat loss)
A cardio finish of 10-15 minutes after strength training is also useful – for example as a relaxed cooldown on the cross trainer or as a mini HIIT on the AirBike.
Conclusion: Variety is the best method
Depending on whether you're a beginner , advanced, or professional, you should adapt your endurance training flexibly. Start with moderate endurance training, expand your repertoire with intervals or fartlek, and progress to HIIT as your fitness allows.
Pro tip: Combine 2-3 methods per week to challenge all systems – this prevents boredom, prevents overload and promotes sustainable training success.
Suitable ATLETICA products for your endurance training
- MagnaBike AirBike
- Cross trainers & elliptical trainers
- Rowing machines
- HIIT equipment & functional tools
