Top 3 Ways to Build Your Aerobic Capacity
The key to better performance in endurance sports - whether that's CrossFit, running, or hybrid training, is to build your aerobic capacity.
Here's the top 3 ways to build a better engine and increase your overall endurance.
1. Interval Training
Interval training involves alternating between high-intensity bursts and low-intensity recovery periods. For example, sprint for 30 seconds, then walk or jog for 1–2 minutes, and repeat the cycle for 20–30 minutes.
Why it works:
This method pushes your cardiovascular system to adapt quickly, increasing both your VO2 max (maximum oxygen uptake) and stamina. Over time, you'll notice improved performance at both high and moderate intensities.
Pro Tip: Start with shorter intervals and gradually increase intensity and duration as you get comfortable over time.
2. Add Long, Steady-State Cardio Sessions
Steady-state cardio involves exercising at a consistent, moderate intensity for an extended period. Go for a jog, hop on a bike, or any other form of cardio, and keep your heart rate low (zone 2 preferred). A good indicator of being in the right heart rate zone is a "conversation pace" where you can hold a conversation with someone without having to take breaks because of heavier breathing.
Why it works:
These sessions train your body to utilize oxygen efficiently, improving endurance and strengthening your heart. They also help build a solid aerobic base for other types of training.
Pro Tip: Aim for a pace where you can hold a conversation but still feel challenged.
3. Do some CrossFit, Strength or Hybrid Training
Incorporating different types of aerobic exercises not only keeps things interesting but also reduces the risk of overuse injuries. Don't JUST run or bike - Mix in some other exercises and cardio machines to stay well-rounded and improve your overall fitness.
Why it works:
This challenges different muscle groups and prevents plateaus, ensuring balanced improvement in your aerobic capacity.
Pro Tip: Schedule cross-training at least once or twice a week to complement your primary activity.
Final Thoughts
Building aerobic capacity takes consistency and time. By combining interval training, steady-state cardio, and cross-training, you’ll develop a stronger, more efficient cardio base. Stick with a routine, listen to your body, and keep showing up. Your endurance will improve in time.