4. Improve aerobic-anaerobic endurance capacity

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A good and simple way to improve your endurance capacity is to follow the training of figure 1.

Start with a strong run until the end of the penalty box (40m) and back (40m) in 15 seconds with 15 seconds passive break.

Perform 12 reps with a total time of 6'.

You can execute 1-2 sets with an interval of 4'.

Your heart rate will rise above 90% of M.H.R. and the results of these trainings will be visible in the improvement of all of the endurance components (vV02max, VO2max, La Thr, Re) .

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