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 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
AMR Trains: Foam Rolling Basics, Tips, and a 30-ish Day Challenge
with Colleen Riddick-Losh
Rucking for Women
Ep. #718: Here’s Why You Should Start Rucking (Especially If You Hate Cardio)
Get Rucking
with Josh Bryant
#292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy
with Jason McCarthy
Are Exogenous Ketones The Next Big Thing In Trail Running Nutrition?
with Michael Brandt
159: Dr. Latt Mansor - The Latest Research on Exogenous Ketones for Improved Performance, Treating TBI and Alzheimer's, Fat Burning, and More
with Latt Mansor
Latt Mansor | Using Exogenous Ketones for Ultra Trail Running
with Latt Mansor
#3592 The Woody Woodpecker Cinematic Universe
Instructions for Boosting Cycling Performance with Sodium Bicarbonate (#219)
with Kristen Arnold
TFT116: Sled Training For Hikers
The Barefoot Advantage: Steve Sashen on Minimalist Footwear and Athletic Performance
with Steve Sashen
Dr. Brett Hill, Barefoot and Minimalist Footwear
with Dr. Brett Hill
From Barefoot to Business: How One Sprinter Built a Shoe Empire
with Steve Sashen
Breath Training, Why You Aren’t Getting Faster, and More – Ask a Cycling Coach Podcast 417
SPC113 - Inspiratory Muscle Training for Cycling Endurance
Movement Matters: Mobility and Stability for Triathletes
with Dr. BJ Leeper
Episode 47 - High Altitude Training
#977 - Jeff Evans & Bud Brutsman
with Jeff Evans, Bud Brutsman
Technical Riding and Simulated Elevation with Hannah Otto | Ask a Cycling Coach Podcast 495
with Hannah Otto
Training for Altitude: Guiding in Altitude
with Bill Allen
Getting High: Altitude Training
Which Finger Strength Protocol is Best for Endurance?
Using EWOT to improve your endurance performance!? | #16 ft. Andy St. Germain
with Andy St. Germain
Get Fit, Not Fried — The Benefits of Zone 2 Cardio
with Alex Viada
BRAD PITZELE: EXERCISE WITH OXYGEN THERAPY )EWOT): EP. 287
with Brad Pitzele
High Altitude Adventures
with Andrew Murray
Zone 2 takeaways and an evidence-based 3 day cardio program for longevity | Drew Harrisberg, BSc
with Drew Harrisberg