How to Build Stamina with Fitstream

Track progress, stay motivated and build your stamina

first slide
A Simple Guide on How to Build Stamina

Stamina levels dictate your ability to work out at a certain intensity for a duration of time. Whilst endurance levels are mostly a matter of genetics there are two main factors that allow you to improve your stamina; your VO2 max (rate at which a body can consume oxygen during exercise) and lactate threshold (the level of exertion at which lactate accumulates in the muscles). With a targeted training plan you can develop both of these variables.

Four Simple Steps to Building Stamina

Try these simple steps to help improve your stamina and endurance levels.

Training for Stamina

Actively engaging in steady-state activities and steadily increasing mileage and speed is a great way to build endurance. In addition to this, specific training techniques to develop VO2 Max and lactate threshold are outlined below;

  • High intensity interval training (known as HIIT - training in bouts of high intensity close to maximal effort for short intervals) is an effective strategy for developing your VO2 max, making the body more efficient at consuming oxygen.
  • To develop your lactate threshold consider integrating tempo runs (also known as anaerobic threshold run, running at threshold pace for around 20 mins) into your routine. This will allow you to work out harder and for longer periods of time.

To break through plateaus try mixing up your routine and work on your weaknesses. For example, if your strength is long distance marathons, try some speed training or if you train mainly on flat lands get up and over those hills and on mixed terrain.

If your endurance goal is less oriented around cardio and more focused on strength endurance (the ability to be strong over an extended period of time) then look to build your routine around using heavy weights (near your limits), with shortened rest periods between sets, for increasing volumes of sets. Strength-Endurance = Heavy Weights + Short Rest + Volume.

Eating for Stamina Development

Diet is a critical factor in any health training plan and will help determine how quickly you recover from training sessions and speed up progress toward those goals.

On heavy training days, particularly when endurance is your training goal, carbohydrate levels will be key. Consumption levels will vary depending on body weight and vary considerably between individuals so personal experimentation is important to find the right combination for you.

Irrespective of intake levels, aim for natural, whole foods and water, cutting our processed foods and soda for good health.

Rest and Recover

Getting adequate rest and allowing your body to heal between training sessions is essential to your physical development.

Make sure that you're getting at least 7-8 hours of sleep a night to allow your body to heal.

Track Your Stamina Development

Tracking the body is an important gauge of measuring progress and refining your training plan. Important data with regards to stamina goals includes; distances, times, speed, bodyweight, body fat %, rep patterns etc.

Fitstream provides the ultimate fitness journal to help document your progress, record physical changes and build a tailored routine that works for you. It's also an excellent way to stay motivated and measure just how far you've come over time.

  • Available on the App Store
  • Available on the Google Play Store

See the Livestream Now

  • Hoping to track weight and inches lost

  • I just downloaded this app today. Is there a way to put your goal weight in?

  • Back at it again with the weighted jump rope

  • Found this app today looking for measurement trackers. Hoping to follow and connect with others who are on their journey to lose weight and inches like myself. There is nothing like finding like minded individuals for motivation!! πŸ‹οΈβ€β™€οΈπŸ€Έβ€β™‚οΈπŸš΄β€β™€οΈ

  • Is there a way for this app to calculate your total inches lost?

  • 69.60
    Body Weight
  • 3/20/16

  • 220lbs. Cutting down to 180lbs. Here we go. Cardio starts tomorrow morning. Wish me luck.

  • Good workout today, notable first, I did All sets of ring dips unassisted.

    Routine A:
    Bench press: 5x5 170 lbs
    Back Squat: 5x5 140 lbs
    Ring Push-ups: 5x5
    Ring Dips: 3x5 woo!
    Push-up Plank: 1:20
    Bar Hang: 5x0:22

  • Today is day 2. Easier than yesterday, but still not "easy" considering the way my diet was 48 hours ago. Yesterday was a complete fast. Today starts day 1 of 3 of the protein fast. I have to keep reminding myself (for later) not to cheat once. Once you break the cycle it's all down hill. That will ...

  • 87.8kgs 18.3.17

  • 89.30
  • 23.60
    Body Fat
  • 87.80
    Body Weight
  • Happy St Patrick's day everyone. Go easy on the Guinness!!

  • Progress from Feb to March. Currently on month 2 of workout program

  • 1st pic in my progression, 5' 11", 170 lbs, 17% body fat. Hope to maintain my weight & lower my fat to 13%

  • Hey guys! I'm new here. I'm 15, just started exercising few weeks ago and now addicted to doing exercises.

  • 56.74
    Body Weight
  • starting a new workout today need to start getting in better health. Could use all the motivation I can get. Plus looking for different recipes and workouts that I can do

  • Starting a new personal challenge, aiming for 3 sets of 34 and every day increasing the rep by 1. So today's push-up grand total is 102 push-ups for the day. My goal is build up to eventually doing 80 in a 2 minute window to secure the 100. Doing the same for sit ups. The run... That's just gonna su...

  • Sweet tooth struck today and I fell to the temptation of chocolate covered cinnamon bears. Happy to say though I hated myself 1/3 way through the bag and threw the rest away.

    But Alas it did take a toll. Only completed a mile at a 8.5 mph pace, before stopping to save from great agony. Pushed throu...

  • I got to break in my new power cage today. Excited to finally start digging deeper and lifting heavier on my squats and other movements.

    Routine A:

    Bench Press: 5x5 165 lbs (solid finally, going heavier next week)
    Back Squat: 5x5 135 lbs (15 lbs up, much more confident now that I don't have to pre...

  • 83.55
    Body Weight
  • 78.60
    Body Weight
  • I want my waist to be smaller than my bust. I'm tired of my shirts riding up.

  • 88.00
  • 134.62

    My weight hasnt moved in a while. But i measured myself today and i've lost 2" on hips and 1.5" on my waist so far sense last i measured.

  • 82.46
    Body Weight