Is Winter the Time to Build Volume?

We know that bringing more high intensity interval training (HIIT) and sprint interval training (SIT) improves fitness, endurance and how we feel in our body. 

But what about endurance training? Do you do it? How much do you do and do you do it year-round? Is there a time of year that we should focus on it? Finally, is there a difference if you are an athlete with specific endurance goals (e.g., Ultra, 70.3, IRONMAN, Gran Fondo etc.) versus if you are training for health and lifestyle? 

The answer is YES, there is a difference. But lifestyle athletes can equally benefit from creating blocks of focus such as endurance in their training plan.  Let’s dive into this question further!

First, what is endurance training?

At its core, endurance is about sustaining a relatively easy effort over time. From a training perspective, endurance training generally starts at 90 minutes and increases from there. Endurance training is also known as aerobic or Zone 2 training and is at a perceived effort of 3-4/10 where you can talk easily. The duration of aerobic training is important as it relates to glycogen use, mitochondrial function and flexibility, lactate clearance and is the foundation for high intensity work. These benefits are valuable to every athlete, recreational to elite. 

Now that we know what it is, let's look at how we can use the Mindset. Nutrition. Training and Recovery pillars to better understand how to approach it. 

Now that we know what it is, let's look at how we can use the Mindset. Nutrition. Training and Recovery pillars to better understand how to approach it. 

Mindset: Endurance training can be all about soul-filling enjoyment. We can be out in nature for extended periods of time, unplugged, enjoying the company of others or yourself!  Because it is not usually mentally demanding (exception to this are ultras), you can relax and be immersed in your body moving for enjoyment. 

Training:  

The female body is naturally designed for long-term energy use, a trait refined through processes like pregnancy, often referred to as the ultimate endurance challenge. This natural endurance capability is evident in elite female athletes, who are closing the male-female performance gap in ultra-endurance events—and in some cases, even winning them outright.

 However, having an inherent advantage in endurance doesn't mean we can maintain the advantage without consistent effort. While HIIT is a time-efficient way to improve mitochondrial function, oxygen utilization, and recruit both slow- and fast-twitch muscle fibers, it’s not a substitute for longer, steady efforts. Endurance training builds mitochondrial density, enhances fat oxidation, and improves movement economy—essential adaptations for long-term health and sport-specific performance.

The takeaway? Both approaches are necessary for well-rounded athletic development.

At Team Element, we design training blocks with specific goals to develop different aspects for health and performance . For example, in the winter months, we maintain a base level of cardiovascular intensity (HIIT / SIT) while prioritizing strength endurance work in the gym, which is muscularly demanding when done properly. During this time, we reduce the muscular demands of our sport (e.g., biking or running) and focus on aerobic endurance. By introducing variability, we build strength, power, and endurance progressively, aligning each training component with the time of year when it delivers the most value for performance.

Nutrition: 

Aerobic endurance activities offer a great opportunity to experiment with whole foods, such as sticky rice balls or potatoes instead of sports confectionery like gels. During these lower-intensity sessions, your body has more oxygen available to break down fats, and less blood is redirected from the gut to the muscles, making digestion easier. Additionally, the carbohydrate demands are typically lower, so you may not need as much fuel as during high-intensity efforts.

However, if your training sessions overlap with meal times it’s important to account for the reduction in overall energy intake. Skipping meals without compensating elsewhere in your day can lead to energy deficits that impact recovery and performance.

 To perform at your best, ensure you fuel your body properly before, during, and after exercise. Align your nutrition with the specific demands of your workouts to maintain energy levels, support digestion, and optimize recovery.

Recovery: Depending on the duration of the endurance activity, recovery can be just as important as the training itself. For lifestyle athletes, shorter sessions—such as 90 minutes—may not cause significant fatigue or stress. In fact, they can often leave you feeling more energized for the rest of the day due to improved blood circulation. 

 For longer efforts recovery becomes essential. Your body needs time to repair muscle fibers, replenish glycogen stores, restore overall energy balance, and reduce the stress imposed by the activity. In these cases, prioritizing post-exercise nutrition is particularly important for females. Aim to consume a mix of carbohydrates and protein within 30-60 minutes to kickstart recovery. Rehydration is equally critical, especially after prolonged sessions where sweat losses may be significant.

 Incorporating active recovery at other points of the day, such as gentle stretching or light movement, can further aid in reducing muscle soreness and improving circulation. By tailoring your recovery practices to match your training load, you’ll support long-term performance and reduce the risk of burnout.

Written by Tenille Hoogland