Workouts To Improve Endurance

Endurance-focused workouts built around time-efficient aerobic intervals and high-rep resistance circuits, with clear effort targets and practical kilogram-based load progression.
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Workout 1

5 exercises13 sets

Workouts To Improve Endurance Template

Cardio, Quadriceps, Hamstrings, Glutes, Lats, Biceps, Rear Delts, Trapezius, Chest, Triceps, Front Delts

A full-body endurance template that combines rower conditioning with high-rep strength work to raise work capacity and cardiorespiratory fitness.

  1. 1
    Rowing Machine Effort Builder
    1Exercise

    Rowing Machine Effort Builder

    Rest 1m 30s

    • 110m

    Target RPE 6-7. If pace drifts early, back off slightly and finish at a consistent output.

  2. 2
    Goblet Squat
    anatomy
    anatomy
    2Exercise

    Goblet Squat

    Rest 1m

    • 115 reps x 16 kgRIR 3
    • 215 reps x 18 kgRIR 2
    • 315 reps x 20 kgRIR 1

    Last 2-3 reps should feel challenging but technically stable. Stop the set if posture collapses.

  3. 3
    Bent Over Row
    anatomy
    anatomy
    3Exercise
    Bent Over Row

    Rest 1m

    • 114 reps x 12 kgRIR 3
    • 214 reps x 14 kgRIR 2
    • 314 reps x 16 kgRIR 1

    Keep torso angle fixed and avoid jerking the first rep of each set.

  4. 4
    Push Up
    anatomy
    anatomy
    4Exercise

    Push Up

    Rest 45s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    If reps drop below target, elevate hands and keep the same rep goal with full range.

  5. 5
    Walking Lunge
    anatomy
    anatomy
    5Exercise

    Walking Lunge

    Rest 1m

    • 120 reps x 8 kgRIR 3
    • 220 reps x 10 kgRIR 2
    • 320 reps x 12 kgRIR 1

    Keep knee tracking over mid-foot and reduce load if balance breaks down.