Building endurance is a foundational goal for anyone who is looking to improve their health, fitness, or athletic performance. It’s the ability to sustain physical activity over an extended period. To help you navigate this process, this article provides a structured, evidence-based guide to building your endurance from the ground up.
We’ll break down how to test your current level, identify signs of good endurance, and outline the most effective methods for improvement. You’ll get a detailed beginner-friendly endurance workout plan, equipment recommendations, and a realistic timeline for seeing results.
You can test your endurance level using simple, repeatable field tests that measure how long or how far you can sustain a specific activity. These tests provide a baseline to track your progress and calibrate your training intensity.
The Cooper 12-Minute Run/Walk Test
One of the most accessible and well-validated tests is the Cooper 12-minute test. The objective is to cover as much distance as possible in 12 minutes on a flat, measurable surface like a running track or treadmill.
The 20-Minute Functional Threshold Power (FTP) Test for Cyclists
For cyclists with a power meter, the 20-minute FTP test is the gold standard for assessing sustainable aerobic power. FTP is a test that allows you to measure the highest average power you can sustain for approximately one hour, measured in watts, by riding 20 minutes instead of an hour. (2).
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
The Step Test
A simple at-home option is the step test, which measures your heart rate recovery after a period of stepping (3).
To better understand the difference between sustaining effort and resisting fatigue, explore the concepts of stamina vs endurance.
Read more: How to Build a Gym Routine from Scratch (Beginner-Friendly Guide)
You can tell you have good endurance when you exhibit specific physiological and performance markers, such as:
These signs indicate that your body’s energy systems are efficient.
Low Resting Heart Rate (RHR)
A well-conditioned aerobic system results in a stronger heart muscle. A stronger heart pumps more blood with each beat (increased stroke volume) (4), which means it doesn’t have to beat as often to supply the body with oxygen.
Quick Heart Rate Recovery
Heart rate recovery is the speed at which your heart rate declines after you stop exercising. Faster recovery is a hallmark of a fit cardiovascular system (7).
Ability to Sustain Conversational Pace
A key real-world indicator is your ability to hold a conversation while performing an activity such as jogging or cycling. This corresponds to what experts call “Zone 2” intensity (8).
Low Rate of Perceived Exertion (RPE)
Your subjective feeling of effort for a given task will decrease as your endurance improves. An activity that once felt like an 8 out of 10 on the RPE scale might feel like a 5 or 6 after several weeks of consistent training. This shows that your body has adapted and become more efficient, but means you need to keep track of your training!
If you want to focus on your ability to perform repeated movements against resistance, learn more about muscular endurance exercises.
The easiest and most effective way to build endurance is by consistently performing low-intensity, long-duration exercise, which is often referred to as Zone 2 training (10). This method forms the foundation of almost every successful endurance training program because it creates powerful physiological adaptations without causing excessive stress or fatigue.
The Power of Low-Intensity Training
The core principle is to spend the majority of your training time – around 80% – at a low intensity. This approach, which is known as polarized or pyramidal training, has been proven effective in both elite and recreational athletes.
How to Implement It
To start, focus on consistency rather than intensity. Accumulate time performing your chosen activity at a conversational pace.
If you’re a runner who is looking for specific routines to improve your performance, check out these treadmill workouts to increase speed and endurance.
Read more: Bodyweight Circuit Exercises: Your Definitive Scientific Guide
A beginner-friendly endurance workout plan is a structured, 12-week program that gradually increases training volume and introduces small amounts of intensity. It should focus on building a strong aerobic base with low-intensity work before layering in more challenging sessions.
This plan uses a mix of training zones to develop all aspects of endurance. The zones are (8):
Here’s a sample 12-week endurance training program that’s suitable for a beginner runner or cyclist. The plan is designed to be adaptable for an endurance workout plan for women and can be modified for an endurance workout plan at home using a stationary bike or treadmill.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
Phase 1: Building the Base (Weeks 1-4)
The focus here is on consistency and accumulating time in Zone 2. The goal is to lay the physiological foundation for future, more intense work.
| Day | Workout | Duration | Notes |
|---|---|---|---|
| Monday | Rest or active recovery (e.g. gentle walking) | 20-30 mins | |
| Tuesday | Zone 2 session | 30-40 mins | Maintain a conversational pace throughout |
| Wednesday | Zone 2 session + strength training | 30 mins + 30 mins | Perform strength work after your aerobic session |
| Thursday | Rest | ||
| Friday | Zone 2 session with strides | 30-40 mins | After the session, do 4 x 20-second faster efforts |
| Saturday | Long Zone 2 session | 45-60 mins | Focus on extending the duration |
| Sunday | Rest or active recovery | 20-30 mins |
Phase 2: Introducing Intensity (Weeks 5-8)
Now we introduce tempo intervals to improve your lactate threshold, which allows you to hold a faster pace for longer. Your total weekly volume of Zone 2 work should remain high.
| Day | Workout | Duration | Notes |
|---|---|---|---|
| Monday | Rest | ||
| Tuesday | Tempo intervals (e.g. 3 x 5 mins @ Zone 3) | 45 mins total | Warm-up, then intervals with 2 mins easy recovery |
| Wednesday | Zone 2 session + strength training | 40 mins + 30 mins | Keep this session easy to recover |
| Thursday | Rest or active recovery | 20-30 mins | |
| Friday | Zone 2 session with strides | 40 mins | 6 x 20-second strides at the end |
| Saturday | Long Zone 2 session | 75-90 mins | Continue extending your longest session |
| Sunday | Rest |
Phase 3: Sharpening Performance (Weeks 9-12)
In this final phase, we add short, high-intensity intervals. Research on speed endurance training has shown that these efforts improve your top-end speed, fatigue resistance, and running/cycling economy (12).
| Day | Workout | Duration | Notes |
|---|---|---|---|
| Monday | Rest | ||
| Tuesday | High-intensity intervals (e.g. 6 x 1 min @ Zone 4/5) | 45 mins total | Warm-up, then 1 min hard / 2 mins easy recovery |
| Wednesday | Zone 2 recovery session | 30-40 mins | Very easy pace to promote recovery |
| Thursday | Tempo session (e.g. 2 x 10 mins @ Zone 3) | 50 mins total | Your main intensity session for the week |
| Friday | Rest | ||
| Saturday | Long Zone 2 session | 75-90 mins | 90-120 mins |
| Sunday | Rest | Week 12 should be a recovery week before any event |
The best gym equipment for endurance includes machines that allow for sustained, rhythmic, and low-impact cardiovascular activity, alongside free weights for building complementary strength.
Cardio machines are ideal for controlled, weather-independent training, while strength equipment improves movement economy and injury resilience.
Cardio Machines
These are the cornerstones of building aerobic fitness in a gym setting.
Strength Training Equipment
Concurrent training – combining endurance and strength work – has been shown in multiple meta-analyses to significantly improve endurance performance (13). Heavy resistance training enhances movement economy (using less oxygen at the same speed) and power output (14).
You can expect to see noticeable improvements in your endurance after 4 to 6 weeks of consistent training, with more significant, lasting adaptations occurring over 8 to 12 weeks (15, 16). The exact timeline depends on your initial fitness level, consistency, and the quality of your training program.
Initial Adaptations (Weeks 1-4)
In the first month, your body starts to make rapid neurological and cardiovascular adjustments.
Foundational Adaptations (Weeks 4-12)
This is where the deeper, structural changes that define true endurance fitness take place.
Long-Term Adaptations (Months 3+)
Endurance development is a long-term project. After the initial 12 weeks, your progress will slow, but will continue for years with smart training.
Low-intensity, long-duration cardiovascular exercise such as running, cycling, or swimming is the most effective for increasing foundational stamina and aerobic endurance. This type of training (Zone 2) stimulates mitochondrial growth and improves your body’s ability to use fat for fuel, which allows you to sustain effort for longer (10). The peak age for endurance performance is typically later than for speed- or power-based sports, often falling between the late 20s and early 40s. While VO2 max may peak in the late 20s, factors such as improved movement economy, mental strategy, and lactate threshold can continue to develop, allowing athletes to achieve personal bests in their 30s and beyond (23). The body type that is most associated with elite endurance performance is the ectomorph, which is characterized by a lean, light frame with long limbs and low body fat. This physique is advantageous because it minimizes the energy cost of moving your own body weight, particularly in activities such as long-distance running. However, people of all body types can significantly improve their endurance (24). Any activity that keeps your heart rate elevated for a sustained period will build endurance. The most common and effective activities include running, cycling, swimming, rowing, cross-country skiing, and brisk walking or hiking (25). Consistency and duration are more important than the specific activity you choose.Frequently Asked Questions
Which exercise increases stamina the most?
What is the peak age for endurance?
What body type is best for endurance?
Which activities build endurance?
Developing endurance is a rewarding process that enhances your health, mental resilience, and capacity for adventure. It’s not about pushing your limits every day. Instead, it’s about the consistent application of proven principles: building a large aerobic base with easy-effort training, layering in targeted intensity, and supporting your work with strength and recovery.
By following a structured plan, you’ll empower yourself to achieve sustainable, long-term fitness.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.