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

  • Strength and conditioning done today!

    Total burn is little higher than shown but can't wear my Fitbit for the pad work and sparring so it'll do! 😁🥊

  • 11 st 10.9
    stone
    Body Weight

    Hi folks!!

    This is my first post on here but hoping to use the app to keep track of my progress!

    I'm on week 2 of a cut, small cal deficit for 12 weeks.

    My macro are split 20:40:40 with a focus on hitting my protein.

    I go to a Muay Thai gym so my workouts are as follows:

    Strength and condition...

  • Hi guys! These last 3 days were very difficult for me because of personal problems. Now I am much more motivated sooo tomorrow I will start doing my exercise. My routine will be:

    -25 minutes of cardio HIIT
    - 15 minutes more or less of lift weight routine

    I will tell you my experience about how is ...

  • 160.20
    lbs
    Body Weight
  • 74.50
    kg
    Body Weight

    Trying weights again!

  • Hi there! Here are my other important goals:
    - Not eating too much at weekend, try to like healthy food
    -Not eating too much in general, although it is healthy food
    - Do lift weights

  • Here we start! I’m Hannah I’m 18 years old and today, I’m 72kg. Mi goal is to achieve 66kg in at least 2 months, I will post my foods and sport. Hope you like it!

  • super happy with how things are going. It’s taken several years and a lot of tools, but going from 310 to 190 is a feat in itself and I’m still not done.

  • I hoping this will help keep me more accountable. I’m tired off falling off the wagon. Something needs to be done. I’ve done this before and I am damn sure I can do it again.

  • 85.40
    kg
    Body Weight
  • Starting Jan 5

  • 145.00
    lbs
    Body Weight
  • 270.00
    lbs
    Body Weight
  • 272.00
    lbs
    Body Weight
  • 149.00
    lbs
    Body Weight
  • Time to get the caboose in shape

  • I’ve been slacking with my heath for over a year now. Excited to get back on track.

    149 pounds

  • 271.00
    lbs
    Body Weight
  • awesome

  • 273.00
    lbs
    Body Weight
  • 3 months fat loss #transformation #kinobody

  • "Without sounding too dramatic about it, the whole process at U.P. has changed my life. Now I have so much more vitality; I want to get up and go out."⁠

    Nick walked into Ultimate Performance Mayfair weighing 125kg - all the warning lights for his health were flashing red.⁠

    "I had been in a pre...

  • 20lbs down so far #weightloss #beforeandafter

  • One year transformation

    #weightloss #beforeandafter