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Components of Endurance Performance and How They Adapt

2 min read
Components of Endurance Performance and How They Adapt

Potential
Potential describes the maximum amount of oxygen the human body can utilise (VO2max). Oxygen is absorbed into the blood in the lungs from the surrounding air. The oxygen-rich blood then supplies all the organs with oxygen via the cardiovascular system. In the skeletal muscles, the oxygen is then taken up into the muscle cell to provide energy. Blood flow in the cardiovascular system is largely determined by the pumping capacity of the heart. This results from the product of heart rate and stroke volume (the volume of blood ejected by a single heartbeat). Regular, intensive interval training increases stroke volume and thereby the heart's pumping capacity, which lowers the heart rate during submaximal exertion and at rest (a lower resting heart rate). VO2max also rises as a result of this adaptation.
Target heart rate: 90 - 95 % of maximum heart rate or Borg 8 - 9

Utilisation
Utilisation indicates the intensity that can still just be sustained as an endurance performance. By definition, at this intensity you must be able to maintain a "constant blood lactate concentration" for 20 minutes after a 10-minute warm-up (maximum lactate steady state). Utilisation therefore determines how much of the potential in the endurance range can actually be used (%VO2max). It is also often referred to as the "anaerobic threshold". The better developed the aerobic energy supply (higher mitochondrial volume, better capillarisation), the higher the utilisation. An improvement in utilisation shows itself in the fact that higher intensities can be sustained in the endurance range.
Target heart rate: 65 - 75 % of maximum heart rate or Borg 3 - 5

Fatigue resistance
Fatigue resistance defines how long any given endurance performance can be sustained (tlim).
Several factors play an important role here:

  • A well-trained aerobic metabolism ensures long-term energy supply.
  • Efficient thermoregulation prevents body temperature from rising too much during training and limiting performance.
  • The larger the glycogen stores in the muscles, the longer intense endurance efforts can be sustained.
  • The better trained the respiratory muscles are, the less quickly they fatigue during intense endurance efforts.
  • Mental aspects also play a decisive role (how long you can delay stopping during a fatiguing endurance effort).

Target heart rate: 85 - 90 % of maximum heart rate or Borg 7 - 8

Your coach will be happy to help you put this into practice.