Give your training program a summer shape up: Part 2, Endurance

Give your training program a summer shape up: Part 2, Endurance

Anytime Fitness Australia


Dec 1, 2017

Last month, I introduced you to the concept of ‘habitual training’. It’s something we’ve all been guilty of at some point! Consistent training without the outcomes. Putting in the hard time but not gaining the results. Sound familiar?

To get the most out of your training time, it’s essential that you first pinpoint what you’re looking to achieve. Is your goal performing with power, building strength, amplifying your muscles, or are you seeking a hard-hitting calorie burn?

This month, we’re focussing on endurance training, the perfect workout of choice to counter some of that holiday feasting!

Endurance training means key muscles are exercised at submaximal intensity for prolonged periods of time, forcing the body to use its aerobic training system – in basic terms – with oxygen. Endurance training has many benefits, including aerobic fitness, weight management, increased energy, as well as improving heart health. It goes without saying, the summer months can be a great time to switch to some endurance training, to battle some of those silly season indulgences!

Check out my key tips for endurance training:

Endurance is all about higher reps, and moving quickly with a lighter load. Keep the load around 40-60% of your 1RM, and maintain fast reps of 15-60.

This means the duration of your sets will be longer, but you don’t have to do many. Keep changing it up and keeping the body guessing at 2-4 sets.

Rest is the key element of endurance training. Keep rest to a minimum between sets to keep your heart rate elevated, meaning your body needs to use its aerobic training system throughout.

To ensure you’re increasing your endurance, the majority of your training sessions should focus on this each week.

If you’re looking for an endurance workout or a training plan to get your started, check out the Anytime Workouts app.

If your goal is increasing power, check out my tips on power training here and stay tuned on more tips to suite your training goals in the months to come!

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.