Basic endurance

Basic endurance is the ability to perform any load, which covers many muscle groups and which is optimally related to a specific performance, over a long period of time (cf. Nabatnikova 1974, Martin 1977).

A distinction is made between basic endurance 1 and 2 (GA1 / GA2).

GA1 training is used unconsciously in almost all sports. It is deliberately used mainly by runners, cyclists and racing canoeists. Since the power range is well below the anaerobic threshold, lactate formation is very low. In cycling, GA1 training power is in the range of 50 to 77% of IANS. Training sessions can be between 3 and 8 hours long. The goal is the new formation of mitochondria in the musculature. These act as “energy power plants”.

GA2 training is slightly higher, but also below the anaerobic threshold. GA2 training is typically incorporated for 1-1.5 hours at the beginning of a GA1 session. The heart rate is 70-80% of the maximum pulse. The performance is 77-90% of IANS. The aim is capillarisation (improvement of the vascular network).

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