MOVE TIRELESS

Building serious endurance is simple.

Patience and discipline are the key when you know how to do it.

My way to do it:

Every morning i check my HRV with the app "Elite-HRV" to know if i'm ready to do anything i like or if i should stay in recovery-mode.

Every day i train my aerobic energy-system, except when my nervous-system is abnormal or my rest-heart-rate is 5 beats higher than normal.

My rest-heart-rate is usually around 48 BPM, which is quite low. With the Karvonen-formula* i calculated my personal ideal HR-zone for training.

10 minutes of walking or cycling at a heart-rate of 95-110* is the minimum.

This is also my recovery-mode.

Easy activity at low heart-rate is better than resting complete. I only rest when i'm ill. 

20-45 minutes every day are doable, of course depending on the time left besides my regular life.

Being in the right heart-rate-zone for a total of

2 hours (or often much more) per week

builds not only the foundation of my endurance, but also for my good health.

I prefer low impact activities and stay in the range of 117-127* BPM.

High volume and high frequency at low intensity beats everything else.

I basically do a lot of very easy work at a low heart-rate to improve my ability to do any work at a low heart-rate.

In the past i experimented a lot with different methods.

The outcome of conditioning my body to work at high heart-rate is a high heart-rate when working, a need for more time to recover, less weekly training-volume, less fun and mediocre results.

Being able to do the same work with a lower heart-rate should be the goal.

Conditioning my body to

WORK A LOT AT LOW HEART-RATE

and

SLOWLY BUILDING UP WHAT I CAN DO IN THIS RANGE

had the surprising outcome of

being able ride my bike up to the top of a hill

at average HR 112,

instead of >140 after 4 months of different training!

*Check the right range for you: 

https://www.topendsports.com/fitness/karvonen-formula-calculator.htm