What to do first
- • Build durability: long sessions + steady weekly volume.
- • Avoid stacking intensity when sleep is low.
- • Track drift: pace vs heart rate vs RPE over time.
Related topic guides
Protocols and decisions connected to this outcome.
Caffeine for endurance performance: a practical protocol
Evidence-informed protocol: Caffeine for endurance performance: a practical protocol. Practical steps, who it helps, and what to watch out for.
Carbohydrate fueling for long runs: a protocol you can practice
Evidence-informed protocol: Carbohydrate fueling for long runs: a protocol you can practice. Practical steps, who it helps, and what to watch out for.
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.
Study library (reference)
Source papers linked to this outcome.
Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.
Human research · 2022 · Nutrients · PubMed 36615805
Carbohydrate ingestion during endurance exercise improves performance in adults.
Human research · 2011 · The Journal of nutrition · PubMed 21411610
Ergogenic effects of supplement combinations on endurance performance: a systematic review and meta-analysis of randomized controlled trials.
Human research · 2025 · Journal of the International Society of Sports Nutrition · PubMed 40619880
The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression.
Human research · 2024 · Critical reviews in food science and nutrition · PubMed 37449467
Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.
Human research · 2018 · Sports medicine (Auckland, N.Z.) · PubMed 29098657
Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis.
Human research · 2012 · Sports medicine (Auckland, N.Z.) · PubMed 22765281
Hydration Status After an Ironman Triathlon: A Meta-Analysis.
Population not classified in the source record · 2019 · Journal of human kinetics · PubMed 31915479
Effects of caffeine supplementation on muscle endurance, maximum strength, and perceived exertion in adults submitted to strength training: a systematic review and meta-analyses.
Human research · 2021 · Critical reviews in food science and nutrition · PubMed 32551869
Caffeine and Bicarbonate for Speed. A Meta-Analysis of Legal Supplements Potential for Improving Intense Endurance Exercise Performance.
Population not classified in the source record · 2017 · Frontiers in physiology · PubMed 28536531
Effects of protein in combination with carbohydrate supplements on acute or repeat endurance exercise performance: a systematic review.
Human research · 2014 · Sports medicine (Auckland, N.Z.) · PubMed 24343835
Effect of respiratory muscle training in asthma: A systematic review and meta-analysis.
Human research · 2023 · Annals of physical and rehabilitation medicine · PubMed 35843501
Nutritional Ergogenic Aids in Cycling: A Systematic Review.
Human research · 2024 · Nutrients · PubMed 38892701
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Performance Science Lab
Research summaries for endurance athletes, with study context, practical protocols, and clear limitations.
Open guideHYROX 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.
Open guideSources
- Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.
- Carbohydrate ingestion during endurance exercise improves performance in adults.
- Ergogenic effects of supplement combinations on endurance performance: a systematic review and meta-analysis of randomized controlled trials.
- The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression.
- Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.
- Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis.
- Hydration Status After an Ironman Triathlon: A Meta-Analysis.
- Effects of caffeine supplementation on muscle endurance, maximum strength, and perceived exertion in adults submitted to strength training: a systematic review and meta-analyses.