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NOFFS Endurance Series

The Endurance Series focuses on developing cardiovascular fitness while providing training methods to improve muscular strength.  Frequently, endurance training enthusiasts focus on cardiovascular conditioning, neglecting complimentary components necessary for a well-balanced program, which places a great deal of stress on the body and, over time, can lead to training plateaus or injury. The workouts in this series are designed to assist with breaking through those training plateaus while decreasing injuries. To achieve this, we have also included additional training components in conjunction with cardiovascular training that are vital to your sustained success with endurance activities, including: Pillar Prep, Movement Prep, Strength, and Plyometrics.

Pillar Prep, Movement Prep, Strength, and Plyometrics aid the user in establishing the necessary balance between mobility and stability. They also help to develop the fundamental levels of strength and power required to withstand the stress placed on the body’s musculoskeletal system.  Although these components can be completed separately, together they will provide the training needed to improve your performance.

The six phases of training progressively develop both the aerobic and anaerobic energy systems, effectively enhancing one’s ability to cover a greater distance or total volume of work at a faster pace.  Each phase will include up to 12 sessions and cycle you through high, moderate, and low intensity training days, giving you the flexibility to easily adapt your training to fit your schedule.

How to Set Up Your Schedule

1. Each phase in this series has 2 training days, Workout A and Workout B.

2. Complete 3 to 4 training sessions per week, alternating between Workout A and Workout B.

3. Aim for no more than 2 consecutive training days each week. For example, if you do Workout A on Monday and Workout B on Tuesday, Wednesday should be a recovery day.

4. Add a recovery day to break up more than 2 consecutive training days and give your body the rest it needs to perform more efficiently. Recovery days can include a combination of light activity, stretching, low-intensity cardio, and massage.

Workout Duration

Each workout has three duration options: 45 minutes, 60 minutes, 75 minutes

If the movements in these workouts are new to you, it may take longer than the duration specified to complete your workouts. As you become familiar with the movements, you will be able to complete them in the allotted time.

How the Stages Work:

Each phase in the Endurance Series has 3 progressive stages across Pillar Prep, Movement Prep, and Strength. As you advance through the stages, you will notice that the repetitions, time, or number of circuits you perform may change. Advance to the next stage of training after every 4 workouts-this means after you have completed Workout A and Workout B twice (ABAB). Once you complete the final stage in the phase, progress to the next phase.


Cardiovascular Training Tips:

The cardio workouts in the Endurance Series are interval-based, meaning you will vary your effort within a single workout to improve your cardio fitness. Each workout consists of one or more training zones; each zone represents a level of effort (Easy, Medium, and Hard). But how do you know you are exercising at the right effort? You can perform these interval workouts by measuring your effort in one or two ways: (i) heart rate training, or (ii) rate of perceived exertion.

Heart Rate Training

One way to calculate your training zones is based on your maximum heart rate (Max HR). If you have a heart rate monitor, you can measure your heart rate as you train to stay in each zone. If you don’t know your Max HR, you can estimate it by using the following formula: Max HR = 220 – your age.

Once you have calculated your approximate Max HR, use the percentage below to determine your heart rate training zone for each interval.

Rate of Perceived Exertion

Your rate of perceived exertion (RPE) is a simple and effective way to determine your training intensity when performing intervals. RPE uses a scale of 1-10 to rate your effort. A rating of 1 is equivalent to standing still, while a rating of 10 represents the most strenuous level of activity you can sustain. Use these guidelines to put forth the right effort level for each interval.

The Advantage of Recovery

When it comes to recovery, endurance athletes are a notoriously stubborn bunch, preferring to push forward with tough workouts day after day. While such a work ethic is admirable, it is impossible to go all-out all of the time. You will not train as effectively and you will likely break down with injuries and ailments. On the other hand, if you can focus on having high-quality rest and regeneration, you will be able to get more return on investment from every minute of your workout.

Regeneration increases your energy, boosts your immune system, and helps you get the most out of each training session, which ultimately will improve your performance. So, when setting up your schedule, remember to schedule recovery days to break up the grind of hard training. Still want to run on your recovery day? We hear you. Just remember to take it easy. Your recovery is for low-intensity cardio. These workouts should consist of easy intervals. And if you are a runner, why not mix it up and go for a swim or bike ride? Same principle applies for any endurance athlete-that is, choose an activity or surface that will reduce the impact on your body. You will recover faster and perform better when it matters most.

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