Here’s how to build your endurance (fast!)

Here’s how to build your endurance (fast!)

Anytime Fitness Australia


Jul 4, 2018

Got a long-distance fitness challenge coming up and your training’s been – well – non-existent?

First of all – don’t panic! Sometimes there’s nothing better than a little last-minute pressure to kick your motivation into gear.

But with only a few weeks left up your sleave to boost your fitness and increase your mileage, your focus should be on improving your endurance.

What do I mean by endurance?

Your aerobic capacity, or VO2 max, is a measure of your lung capacity and therefore, your endurance potential. The more litres of oxygen you take in during a one-minute time period, the better your endurance and the longer you’ll be able to exert yourself physically.

So how do you go about improving your endurance?

Improving your endurance quickly is best done with a combination of steady state training, high-intensity training, and adequate rest.

Here’s exactly what you should be incorporating into your training to improve your endurance – stat!

  • Steady state training 3 x per week, maintaining 75% of your maximum heart rate for 30 minutes: Your max heart rate is 220 minus your age in years. Multiply that number by 0.75 to find your target heart rate. The easiest way to track this accurately is using a heart rate monitor.
  • High Intensity Aerobic Training (sprints or interval) 2 or 3 x per week, 15-30 minutes max: Ensure this is on different days to your steady state. These sessions should have short rest periods between sets, and include both compound and explosive movements.
  • 1-2 rest days per week (not consecutively) and a minimum of 6 hours sleep per night: This is the minimum your body needs to fully recover and recovery is key to peak performance each training session.
  • Switch it up – routine isn’t always our friend: Our bodies are very intelligent and adapt quickly, so ensure you are changing up your workouts to keep the body guessing and therefore, improving.

National Fitness Manager, Anytime Fitness – Kate Allott 


With a career spanning 10 years as a dancer, Kate has always been fascinated by human body movement. This active background launched her into a new career in personal training, before moving into the position of National Fitness Manager at Anytime Fitness Australia. Kate’s holistic view of health and fitness is driven by her passion to educate Australians about the link between physical fitness and mental health. For Kate, it’s all about wellness, movement, and doing what you love.