Performance Science Lab
Endurance lab
Build endurance with repeatable training, gradual progression, and enough recovery to support the next week.
Start here
- • Start with consistency: weekly volume stability beats occasional monster long runs.
- • Use intensity sparingly: one quality session + one long session per week is enough for most.
- • Progress one variable at a time: volume first, then density, then intensity.
Topic guides
Practical starting points to test conservatively.
HYROX performance research: what aspiring athletes can use
Evidence-informed protocol: HYROX performance research: what aspiring athletes can use. Practical steps, who it helps, and what to watch out for.
Long-course triathlon research: pacing, fueling and readiness
Evidence-informed protocol: Long-course triathlon research: pacing, fueling and readiness. Practical steps, who it helps, and what to watch out for.
Outcomes this affects
Time to exhaustion
A lab outcome that can still guide training: it often tracks fatigue resistance.
Time-trial performance
Practical performance outcome used in many studies: closer to racing than lab-only metrics.
Performance in heat
Heat punishes ego pacing; you need acclimation and cooling strategy to execute.
Recovery speed
Faster recovery means you can train consistently — the real performance moat.
Study library (reference)
Individual studies for deeper reading.
Effects of high-intensity interval and moderate-intensity continuous training on the anaerobic threshold of highly trained athletes in endurance sports: a systematic review with meta-analysis.
PMID 38842374 (2024): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
A training goal-oriented categorization model of high-intensity interval training.
PMID 38957216 (2024): aerobic, interval — VO₂max, Lactate threshold (study note for endurance athletes).
Physiological adaptations and performance enhancement with combined blood flow restricted and interval training: A systematic review with meta-analysis.
PMID 39986351 (2025): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
Meta-analysis of high-intensity interval training and alternative modalities for enhancing aerobic and anaerobic endurance in young athletes.
PMID 41047659 (2025): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of Small-Sided Games vs. Conventional Endurance Training on Endurance Performance in Male Youth Soccer Players: A Meta-Analytical Comparison.
PMID 30868441 (2019): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
The Effects of High-Intensity Interval Training on Basketball Players: A Systematic Review and Meta-Analysis.
PMID 40046212 (2025): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of Precooling on Endurance Exercise Performance in the Heat: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
PMID 39683610 (2024): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
How much does sleep deprivation impair endurance performance? A systematic review and meta-analysis.
PMID 36472094 (2023): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of high-intensity interval training in men soccer player's physical fitness: A systematic review with meta-analysis of randomized-controlled and non-controlled trials.
PMID 33423603 (2021): aerobic, interval — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of different exercise training modes on muscle strength and physical performance in older people with sarcopenia: a systematic review and meta-analysis.
PMID 34911483 (2021): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis.
PMID 24129784 (2014): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of sprint interval training on VO2max and aerobic exercise performance: A systematic review and meta-analysis.
PMID 23889316 (2013): aerobic, interval — VO₂max, Lactate threshold (study note for endurance athletes).
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Performance Science Lab
Research summaries for endurance athletes, with study context, practical protocols, and clear limitations.
HYROX performance research: what aspiring athletes can use
Evidence-informed protocol: HYROX performance research: what aspiring athletes can use. Practical steps, who it helps, and what to watch out for.
Long-course triathlon research: pacing, fueling and readiness
Evidence-informed protocol: Long-course triathlon research: pacing, fueling and readiness. Practical steps, who it helps, and what to watch out for.
Sources
- Effects of high-intensity interval and moderate-intensity continuous training on the anaerobic threshold of highly trained athletes in endurance sports: a systematic review with meta-analysis.
- A training goal-oriented categorization model of high-intensity interval training.
- Physiological adaptations and performance enhancement with combined blood flow restricted and interval training: A systematic review with meta-analysis.
- Meta-analysis of high-intensity interval training and alternative modalities for enhancing aerobic and anaerobic endurance in young athletes.
- Effects of Small-Sided Games vs. Conventional Endurance Training on Endurance Performance in Male Youth Soccer Players: A Meta-Analytical Comparison.
- The Effects of High-Intensity Interval Training on Basketball Players: A Systematic Review and Meta-Analysis.
- Effects of Precooling on Endurance Exercise Performance in the Heat: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
- How much does sleep deprivation impair endurance performance? A systematic review and meta-analysis.