> For the complete documentation index, see [llms.txt](https://support.onegiantleap.co.nz/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://support.onegiantleap.co.nz/training-guide/training-to-improve-endurance.md). # Training to improve Endurance **Suggested sessions to improve Endurance:** Efforts of 90 minutes @ Zone 1 / Zone 2 * Maximum of 2 efforts per session * Maximum of 10 efforts per week Efforts of 60 minutes @ Zone 2 * Maximum of 2 efforts per session * Maximum of 12 efforts per week Efforts of 30 minutes @ Zone 3 (**low**) * Maximum of 3 efforts per session * Maximum 15 per week Efforts of 20 minutes @ Zone 3 (**high**) * Maximum of 4 efforts per session * Maximum of 16 efforts per week Zone 2 training should be one of the most important parts of an endurance based training program. It is essential for performance improvements. There are numerous studies supporting this and it is evident in the fact that a large majority of elite (endurance sport) athletes allocate 60-80% of their training time to Zone 2 training. Zone 2 training is at an intensity that stimulates Type 1 muscle fibers and mitochondrial growth. Training this zone in large volumes will improve the function of fat utilization, in turn preserving glycogen utilization. In addition to fat utilization, Type 1 muscle fibers are responsible for lactate clearance (lactate being the by-product of glucose utilization). The combined effect of improved fat utilization and lactate clearance is improved athletic performance. --- # Agent Instructions This documentation is published with GitBook. GitBook is the documentation platform designed so that both humans and AI agents can read, navigate, and reason over technical content effectively. Learn more at gitbook.com. ## Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question. Perform an HTTP GET request on the current page URL with the `ask` query parameter, and the optional `goal` query parameter: ``` GET https://support.onegiantleap.co.nz/training-guide/training-to-improve-endurance.md?ask=&goal= ``` `ask` is the immediate question: it should be specific, self-contained, and written in natural language. `goal` is optional and describes the broader end goal you are ultimately trying to accomplish on behalf of the user. GitBook uses it to tailor the answer towards what is most useful for that goal. The response will contain a direct answer to the question and relevant excerpts and sources from the documentation. Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.