Improve your stamina – this way you can last longer

Improve your stamina

Run, bike, swim, play. With good basic stamina you can last longer. And get faster. We explain how it works and how you can train your basic endurance.

What is Basic Stamina?

Basic Stamina is the ability to maintain your stamina at a comfortable pace over a longer period of time – for example, by running for 40 minutes at a time. Your basic endurance is the basis of your training and is an integral part of any training plan. You train your basic endurance by running relatively slowly and a little longer.

The easiest way to train your basic stamina is with a specific goal in mind. Basic endurance, for example, is a regular part of any training schedule for the half marathon.

The basic endurance training consists of two zones . The first zone (GA1) is about getting used to being on the road for a long time. The guideline here is 45 minutes to 3 hours – depending on your goal and performance level. You run very slowly, at a leisurely pace . These runs are perfect for walking with someone and chatting in peace. If you train with heart rate, it should be between 60% and 70%.

In the second training zone of your basic endurance (GA2), you get used to a higher but still moderate speed for a longer period of time, about 35 – 60 minutes . Your heart rate must be between 75 and 85%. You can still talk , but it’s not a tea party anymore. These workouts are slightly shorter than your sessions in GA1.

Why do you need basic stamina?

Basic endurance is the basis of every endurance training . Football players, handball players and functional trainers also benefit from training their basic endurance. Only with good basic endurance can you master long loads such as a (half) marathon or a triathlon, and in ball sports recover quickly enough from sprints to continue immediately.

In addition to improving performance, you also train your basic endurance for your health . Zone GA1 of your basic endurance provides a higher monotonous training load on your passive musculoskeletal system. This is especially important for runners: While your muscles are learning quickly, your ligaments, tendons, bones, etc., need a lot more time to get used to and handle the new load. If you overdo it, you risk injury from overuse.

Basic endurance zone GA1 ensures that you are mentally and physically accustomed to staying on your feet for a long time and continuously performing . By the way: this is also the workout that trains your fat burning and strengthens your cardiovascular system .

Tip : Running on an empty stomach burns fat. But only if you consistently train very slowly. In general, you burn fewer calories than when you train more intensively.

The basic training in area GA2 is slightly faster and shorter. These training sessions improve your stamina and speed . They prepare you optimally for the situation during the half marathon. This way you learn to maintain a slightly faster but still relaxed pace over a longer distance.

This is how you train your basic endurance

The best way to train your basic endurance is with a combination of extensive and intensive endurance training and interval training . That sounds complicated, but it is simple, varied and very effective. Each training method is on your training schedule once a week. Exactly how long you train depends on your experience in the sport and of course on the sport itself . As a triathlete, runner, ultra-runner or football player, you need to create a training schedule that suits your personal needs and performance level.

Extensive endurance training

This is your chatting tempo. You walk for a long time at a leisurely pace, so that you can still chat, make phone calls or maybe even have a meeting in peace. Ideal for socializing.

Intensive endurance training

Now the pace is picking up a bit, but you can still talk. However, there is no longer a pleasant and relaxed chat.

Interval training

What your interval training looks like exactly depends on your goal and the sport. However, the basic principle remains the same. A (relatively) short intensive training session is followed by a break during which you recover enough to be able to tackle a high-intensity phase again.

By the way: With interval training you not only train your basic endurance, but especially your speed. And thanks to the afterburn effect , you also burn a lot of calories.

Basic stamina and other forms of stamina

There are different types of stamina. In the table below you will find an overview of what kind of endurance you train with what intensity.

All forms of stamina are related and based on good basic stamina. Basic endurance training should therefore always be the basis of your training.

Type of training Talking mood
% of maximum heart rate
Basic Stamina 1 Gossip rate
  • The basis of every endurance training
  • Very slow, “chatter tempo”
  • Long exercise time
  • Regular on your training schedule
  • Increases monotonous training load on the passive musculoskeletal system
Basic Stamina 2 Talk goes, but not too much
  • Getting used to a higher speed over a longer period of time
  • Usually shorter training units than with GA1
  • Enhances Stamina and Speed
Endurance for competitions Breathing goes, talking no more
  • Improving stamina and speed with race pace in mind
  • Construction highly dependent on personal goals
Compensation range Time to sing
  • Recovery from intensive loads
  • During competition period an option for recovery days


In addition to these forms of endurance, which are important for your basic endurance, endurance training is classified according to how long you can sustain a load. Basic endurance training always takes place in long-term endurance range 2 or – for highly trained athletes – in long-term endurance range 3 or 4.

  • Short term: 30 seconds – 2 minutes
  • Average staying power: 3 minutes – 10 minutes
  • Long Term Endurance 1: 11 minutes – 35 minutes
  • Long Term Endurance 2: 36 minutes – 90 minutes
  • Long Term Endurance 3: 91 minutes – 6 hours
  • Long term stamina 4: from 6 hours

You also have strength endurance and speed endurance. Strength endurance involves applying a certain amount of force over an extended period of time. With your speed endurance you train movements at maximum speed, which you repeat often.


  • Basic endurance is important for all athletes.
  • Basic endurance is the foundation of every endurance sport.
  • Basic endurance is divided into two zones, GA1 and GA2.
  • It is best to train your basic endurance with long, slow, slightly faster and shorter sessions and an occasional interval training.
  • Your basic endurance training plan depends on the sport you are doing.

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Related Post

%d bloggers like this: