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9Round Fitness Blog


Top Tips for Building Endurance

Jun 22, 2018

We love our devoted 9Round members, and we love making you stronger in 30 minutes, physically and mentally. We also love seeing you pursue athletic challenges outside of 9Round. Whether you’re training to run your first 5K, half, or full marathon, competing in an Iron Man, or just volunteered to coach your child’s soccer team, we support those efforts!

You may not realize it, but high intensity interval training (HIIT) workouts, like 9Round, are actually a key part of training for endurance sports/activities. HIIT workouts have been shown to help build endurance by, increasing a person’s VO2 max. VO2 max is the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise, and is the most popular measurement of aerobic capacity. 

Adding 9Round into your training routine isn’t the only thing you can do to help increase endurance. Here are a few other tips to help you reach your next training milestone:


Rest up
To go long and hard, athletes need fresh muscles. Go hard on hard days, go easy on easy days, and never string hard days together without adequate rest. Feeling fresh can help anyone go the distance.

Eat right
It goes without saying, but we’re going to say it anyway. You absolutely must fuel your body properly to reach peak performance. Studies have found a mix of carbs and protein can enhance endurance performance and reduce muscle damage. That being said, how you fuel your body varies considerably from person to person and the type of training you’re doing. Consider consulting with a Sports Nutritionist to ensure you’re getting the right foods.

Turn on the tunes
Could it be as easy as pumping up the volume? Listening to music has been shown to boost endurance performance while walking, so it doesn’t hurt to work out with some tunes. The mind-body connection is especially strong among endurance athletes, and any pick-me-up can help when the going gets tough.

Train smart
Slow and steady wins the race. No, really, slowly and steadily increasing mileage and speed—is a great way to build endurance. There are ways to do this safely to avoid injury, from running on soft surfaces, to getting enough sleep and drinking tons of water. Listen to your body and don’t be afraid to ease up when it is begging you for a break.


Whether you’re training for a major event, or just want to improve stamina to help you keep up with the kids, 9Round is a great addition to your training regimen!