Performance Science Lab
Endurance lab
Endurance is built by repeatable work you can recover from — not by heroic weeks you can’t sustain.
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.
Study library (reference)
Individual studies for deeper reading.
Aerobic endurance training improves soccer performance.
PMID 11689745 (2001): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
Functional Vs. Running Low-Volume High-Intensity Interval Training: Effects on VO(2)max and Muscular Endurance.
PMID 31427872 (2019): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
A Moderate-Intensity Interval Training Block Improves Endurance Performance in Well-Trained Cyclists.
PMID 40101160 (2025): endurance, interval — 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).
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).
Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial.
PMID 40016936 (2025): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.
PMID 26605807 (2016): endurance, 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).
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).
Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration.
PMID 21812820 (2013): aerobic, interval — VO₂max, Lactate threshold (study note for endurance athletes).
The Salzburg 10/7 HIIT shock cycle study: the effects of a 7-day high-intensity interval training shock microcycle with or without additional low-intensity training on endurance performance, well-being, stress and recovery in endurance trained athletes-study protocol of a randomized controlled trial.
PMID 35526065 (2022): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of resistance training in children and adolescents: a meta-analysis.
PMID 20974785 (2010): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
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Performance Science Lab
Research-backed protocols and evidence grades for endurance performance — built for athletes.
Aerobic endurance training improves soccer performanc… (PMID 11689745)
PMID 11689745 (2001): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).
Functional Vs. Running Low-Volume High-Intensity Inte… (PMID 31427872)
PMID 31427872 (2019): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
A Moderate-Intensity Interval Training Block Improves… (PMID 40101160)
PMID 40101160 (2025): endurance, interval — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of sprint interval training on VO2max and aer… (PMID 23889316)
PMID 23889316 (2013): aerobic, interval — VO₂max, Lactate threshold (study note for endurance athletes).
Effects of different exercise training modes on muscl… (PMID 34911483)
PMID 34911483 (2021): aerobic, endurance — VO₂max, Lactate threshold (study note for endurance athletes).