Aerobic Endurance

What is Aerobic Endurance?

Aerobic endurance refers to the body's ability to maintain moderate loads over extended periods without fatigue. In cycling, it is the most important aerobic capacity and forms the basis for all more intense training forms.

Physiological Adaptations

With regular aerobic endurance training, the body adapts in various ways:

• Cardiovascular System: The heart enlarges (athlete's heart), pumps more blood per beat and works more efficiently
• Metabolism: Improved fat burning and optimized energy supply from fatty acids
• Musculature: Increased capillary density for better oxygen supply to the muscles
• Mitochondria: Multiplication of cellular power plants for more efficient energy production
• Lactate Breakdown: Improved lactate tolerance and faster lactate breakdown

Training Zones of Aerobic Endurance

Aerobic endurance is divided into two main zones that set different training stimuli:

GA1 - The Foundation of All Endurance

The GA1 zone is the most important training zone for building the aerobic foundation. Training takes place at low intensity here, which offers the following advantages:

• Optimal development of fat burning as an energy source
• Low injury risk due to low load intensity
• High training volumes possible without overtraining
• Fast recovery between sessions
• Building mental resilience for long races

GA1 Training Recommendation:

• 60-75% of maximum heart rate
• Calm and controlled breathing
• Conversation in complete sentences possible
• Cadence: 85-95 rpm
• Regularity more important than intensity

GA2 - The Transition Zone

The GA2 zone lies in the middle intensity range and serves as a bridge between easy base training and more intense sessions:

• Development of muscular endurance
• Improvement of lactate tolerance
• Preparation for higher intensities
• Training tempo resilience for race situations
• Economization of pedaling rhythm

GA2 Training Recommendation:

• 75-85% of maximum heart rate
• Clearly noticeable but controlled effort
• Short conversations still possible
• Cadence: 90-100 rpm
• Time-limited sessions (max. 3 hours)

Training Methods for Aerobic Endurance

Continuous Method

The classic method for GA1 training is the continuous method:

1. Long, steady rides: 2-6 hours at constant low intensity
2. Flat to slightly hilly terrain: Avoid too steep climbs
3. Low cadence: Focus on smooth, round pedaling
4. Minimal intensity fluctuations: Keep heart rate as constant as possible

Extensive Interval Method

For GA2 training, the extensive interval method is suitable:

• Structure: 3-5 x 20-30 minutes in GA2 zone
• Recovery: 5-10 minutes easy spinning in GA1 zone
• Total duration: 2-3 hours including warm-up and cool-down
• Frequency: 1-2x per week in addition to GA1 training

Fartlek

A playful variant for variety in training:

• Alternating between GA1 and GA2 by feel
• Orientation to terrain (climbs, descents)
• No fixed interval times
• Ideal for mental variety

Optimal Training Structure

Weekly Planning for Aerobic Endurance

A balanced week could look like this:

Example Week (Recreational Athlete, 8-10 hours/week):

• Monday: Rest day or active recovery (30-45 min GA1)
• Tuesday: 90 minutes GA1, easy base session
• Wednesday: 60 minutes GA2 with 3 x 15 min tempo blocks
• Thursday: Rest day or alternative training (strength training)
• Friday: 90 minutes GA1, flat terrain
• Saturday: 3-4 hours GA1, long base ride
• Sunday: 2 hours GA1/GA2 mix, medium ride

Seasonal Focus

Common Mistakes in Aerobic Endurance Training

1. Too High Training Intensity

The most common mistake: Many cyclists train too often in the middle intensity range ("no man's land"):

• ❌ Wrong: Every ride in GA2 zone or above
• ✅ Right: 70-80% of all training sessions in GA1 zone

Consequences of Too High Intensity:

• Chronic fatigue and overtraining
• Impaired recovery
• Missing adaptations in aerobic metabolism
• Increased injury risk

2. Too Little Training Volume

Aerobic endurance requires time and patience:

• Minimum: 6-8 hours per week for noticeable effects
• Optimal: 10-15 hours per week for ambitious recreational riders
• Professionals: 20-30 hours per week in the base phase

3. Lack of Systematics

• Irregular training shows little effect
• 3-4 sessions per week are minimum
• Continuity over months is crucial

4. Neglecting Nutrition

• Too few carbohydrates before long GA1 sessions
• No energy intake during rides over 90 minutes
• Insufficient recovery nutrition after training

Control and Monitoring

Heart Rate-Based Training

Heart rate is the most reliable indicator for training intensity:

Determining Maximum Heart Rate:

• Laboratory test (most accurate method)
• Field test: 3 x 3 minutes full effort on a climb
• Rule of thumb: 220 - age (inaccurate, but guideline)

Calculate Heart Rate Zones:

• GA1: 60-75% of max. HR
• GA2: 75-85% of max. HR
• Example with max. HR 180: GA1 = 108-135 bpm, GA2 = 135-153 bpm

Power-Based Training

For more precise training, control via watt power is suitable:

• GA1: 55-70% of FTP (Functional Threshold Power)
• GA2: 70-85% of FTP
• Advantage: Independent of daily form, weather, fatigue

Subjective Perceived Exertion

The RPE scale (Rate of Perceived Exertion) as supplementary control:

• GA1: RPE 2-4 out of 10 (very easy to easy)
• GA2: RPE 5-6 out of 10 (moderate)
• Conversation test: Can easily converse in GA1

Integration into Training Plan

Ratio to Other Training Zones

A balanced training distribution over the season:

Base Phase (12-16 weeks):

• 80% GA1
• 15% GA2
• 5% higher intensities

Build Phase (8-12 weeks):

• 60% GA1
• 25% GA2
• 15% higher intensities

Competition Phase:

• 40% GA1
• 30% GA2
• 30% higher intensities

Combination with Other Training Forms

Aerobic endurance should be combined with other training forms:

• Threshold training for improvement of anaerobic threshold
• Interval training for development of maximum power
• Strength training for muscular stability and injury prevention
• Recovery for optimal adaptation

Nutrition for Aerobic Endurance

Before the Session (2-3 hours before)

• Carbohydrate-rich meal (oatmeal, whole grain bread, bananas)
• Sufficient fluids (500ml water)
• Prefer easily digestible foods

During the Session

Sessions under 90 minutes:

• Sufficient water (500-750ml per hour)
• No additional carbohydrates needed

Sessions over 90 minutes:

• 30-60g carbohydrates per hour
• Isotonic drinks, bars, bananas
• Regularly consume small amounts

After the Session (within 30-60 minutes)

• Carbohydrates for glycogen resynthesis (1-1.2g per kg body weight)
• Protein for muscle repair (20-30g high-quality protein)
• Replenish electrolytes and fluids

Adaptation to Various Performance Levels

Beginners (0-2 years training experience)

• Focus on continuous GA1 building
• 3-4 sessions per week of 60-90 minutes
• Low GA2 portions (max. 10%)
• Increase duration before increasing intensity

Advanced (2-5 years training experience)

• Balanced GA1/GA2 ratio (70/30)
• 4-6 sessions per week
• Longer rides (2-4 hours)
• Targeted integration of GA2 blocks

Elite Athletes (>5 years training experience)

• 5-7 sessions per week
• Very high GA1 volumes in base phase
• Precise control via watt power
• Integration of GA1 also in recovery phases

Long-Term Development

Building Over Years

Aerobic endurance develops over years:

• Year 1: Getting used to regular training, building base fitness
• Year 2-3: Significant increase in aerobic capacity, higher volumes possible
• Year 4-5: Fully developed aerobic base, stabilization at high level
• Year 6+: Maintenance and fine-tuning, focus on other performance aspects

Age-Specific Adaptations

With increasing age, the focus changes:

• Under 30 years: Aggressive volume increases possible
• 30-45 years: Balanced ratio of volume and intensity
• Over 45 years: Plan longer recovery times, GA1 even more important

Practical Tips for Everyday Life

Winter Training

• Indoor training on the trainer possible for GA1
• Alternative training: cross-country skiing, snowshoeing
• Shorter sessions in icy temperatures
• Focus on continuity despite bad weather

Summer Training

• Early morning rides in heat
• Increased fluid intake necessary
• GA1 sessions as recovery after intense races
• Don't forget sun protection

Time-Saving Variants

When time is short, GA1 training can be optimized:

• 2 x 60 minutes more effective than 1 x 120 minutes with long break
• Commute training: Cycling to work (GA1 intensity)
• Fasted training in the morning (shorter duration possible)

Related Topics

• Training Zones - Overview of all training intensities
• Threshold Training - Training at the anaerobic threshold
• Interval Training - High-intensity training sessions
• Periodization - Systematic training build-up over the year
• Performance Diagnostics - Determination of individual training zones
• Recovery - Optimal recovery for training adaptation