Endurance
Cardiovascular fitness and aerobic capacity
Interventions
Zone 2 Cardio
Low-intensity aerobic training that builds mitochondrial density, metabolic flexibility, and cardiovascular base without excessive fatigue
Nasal Breathing
Breathing through your nose instead of mouth for nitric oxide production, better oxygen delivery, and improved sleep
Walking (10,000 Steps)
Daily walking target of ~10,000 steps for all-cause mortality reduction, metabolic health, and cognitive function
Sodium Bicarbonate (Baking Soda)
Oral sodium bicarbonate loading to buffer lactic acid and enhance high-intensity exercise performance
Rebounding (Mini Trampoline)
Bouncing on a mini trampoline for cardiovascular exercise, lymphatic drainage, and low-impact movement that's gentle on joints
Exogenous Ketones
Supplemental ketone bodies (BHB salts or esters) that rapidly elevate blood ketones for cognitive enhancement, endurance performance, and metabolic benefits
Inspiratory Muscle Training (IMT)
Resistance training for breathing muscles using devices like POWERbreathe or Airofit to improve respiratory strength, endurance performance, and reduce breathlessness
Electrolytes
Essential minerals (sodium, potassium, magnesium) for hydration, muscle function, nerve signaling, and exercise performance
Compression Therapy
Pneumatic compression devices for enhanced recovery, lymphatic drainage, and reduced muscle soreness
Sled Training
Pushing and pulling weighted sleds for conditioning, strength, and rehab with minimal muscle soreness due to concentric-only loading
High Altitude Training
Living or training at high altitude (or simulated altitude) to stimulate red blood cell production, improve oxygen-carrying capacity, and enhance endurance performance
Studies
What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?
Elite endurance athletes train 80% low intensity (Zone 1-2) and 20% high intensity, with minimal time in the moderate "threshold" zone.
Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance
Just 2.5 hours of sprint intervals over 2 weeks produced similar endurance adaptations to 10.5 hours of traditional training.
Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans
Just 6 sessions of sprint interval training (2 weeks) doubled endurance capacity and significantly increased muscle oxidative enzymes.
American College of Sports Medicine position stand. Exercise and fluid replacement
ACSM's definitive position stand on hydration, establishing that both fluid and electrolyte (especially sodium) replacement are essential during exercise.
Exercise-associated hyponatremia
Exercise-associated hyponatremia (low blood sodium) is a serious condition caused by overhydration with plain water, highlighting the importance of sodium intake during prolonged exercise.
What Is "Zone 2 Training"? Experts' Viewpoint on Definition, Training Methods, and Expected Adaptations
Expert consensus defines Zone 2 as just below LT1/VT1, with blood lactate ~1-2 mmol/L and HR at 70-80% max.
Acute Ingestion of Ketone Monoesters and Precursors Do Not Enhance Endurance Exercise Performance
Meta-analysis found no significant performance benefit from acute ketone supplementation for endurance exercise.
Effect of high-intensity inspiratory muscle training on lung volumes, diaphragm thickness, and exercise capacity in subjects who are healthy
8 weeks of high-intensity IMT at 80% max effort increased diaphragm thickness, lung volumes, and exercise capacity in healthy subjects.
Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis.
Meta-analysis of 46 studies shows respiratory muscle training improves endurance exercise performance, with combined inspiratory and expiratory training proving more effective than inspiratory-only protocols.
Experts
Iñigo San Millán, PhD
Researcher & Performance Coach at University of Colorado
Martin Gibala, PhD
Exercise Physiologist & Researcher at McMaster University
Jason McCarthy
Entrepreneur & Former Green Beret at GORUCK
Jeff Volek, PhD, RD
Professor & Low-Carb Performance Researcher at The Ohio State University
Shona Halson, PhD
Recovery Science Researcher at Australian Catholic University
Podcast Episodes
Fitness Toolkit: Protocol & Tools to Optimize Physical Health
with Andrew Huberman
237. Andrew Glaze: On The Mental Health Benefits of Running 100 Miles Weekly
with Andrew Glaze
How to Improve Your VO2 Max & Build Endurance
with Andy Galpin
This FASCINATING Molecule Originally Boosted Muscle & Endurance But Is *Now* Being Shown To Reverse Immune Aging?! Urolithin A With Dr. Anurag Singh
with Dr. Anurag Singh
Essentials: How to Build Endurance
with Andrew Huberman
Essentials: Supercharge Exercise Performance & Recovery with Cooling
with Andrew Huberman
How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan
with Stuart McMillan
The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline
with Pavel Tsatsouline
How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance
with Andrew Huberman
Bryan Johnson - The 2026 Immortality Protocol
with Bryan Johnson
Dr Andrew Huberman - The Science Of Peak Performance
with Dr Andrew Huberman
The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
with Dr. Lauren Colenso-Semple
243. Kyle Forgeard: On Mental Resilience, 100-Mile Endurance and Health Transformation
with Kyle Forgeard