Sport training

Continuous Endurance Training
As its name suggests this type of endurance training involves exercising continuously for 30-45 minutes. The intensity must be light enough to allow for a 30-45 minute duration without being so light that it fails to overload the cardio-respiratory system.

As with any component of fitness you must first lay down the foundations... in this case a solid aerobic base on which to build more specific, more intense forms of endurance training.


Starting off with light, continuous type exercise is something most professional athletes do at the start of each season, before they begin interval training. Continuous endurance training can take many forms... swimming, cycling, running etc.


The intensity should be 75-80% maximum heart rate or about 70% VO2max. (See below for determining heart rate intensity)


If you can't afford a heart rate monitor, don't sweat (no pun intended!). Stop a couple of times during the session, take your pulse for 15 s...