![]() ![]() The “work” will vary depending on the athletic population in question. I take a different approach, classifying work capacity sessions as those in which time is fixed and the amount of work completed is the variable that is adjusted from one week to the next. In my opinion, much of this comes from the CrossFit/functional fitness world, in which work capacity is often equated to some combination of barbell work and calisthenics like burpees, pull-ups, etc. In many corners of the fitness industry, work capacity has become a bit of a buzzword to encompass any and all classifications of gym activity. If we think stamina is confusing, work capacity is likely even more so. When I prescribe a stamina session for one of my athletes, that athlete knows the goal is to maintain a pace for a particular distance and likely repeat that pace over a series of intervals (e.g., 4×1-mile repeats 7:00/mile pace). Whereas the goal of an endurance session is typically “getting better at going long,” the goal of a stamina session could be stated as “getting better at going fast for longer.”Īgain, it’s important to reiterate the point that I’ve created these delineations for myself as a way of differentiating between session objectives so that the athletes I work with have a better understanding of what they should hope to gain from a particular session. For my athletes, a stamina session will likely include a specific distance (or series of distances) and a specific pace (or series of paces). However, I’ve seen success in treating these sessions slightly differently. For many coaches and athletes, there may be no difference between stamina and endurance, and in some cases I’d agree with them. The athletes I work with understand this to mean sustainable Zone 1–type work. Likewise, if I know he or she only has 60 minutes to train and needs a bit of active recovery, I can deliberately program an “endurance session” to fit the bill. If I know, for example, that an 8:30/mile pace is purely Zone 1 or 2 for an athlete, I’ll often prescribe that and hold him or her to it. In fact, if I am intimately familiar with the athlete, I often will. This isn’t to say that we can’t get specific with our endurance prescriptions. In practice, this means cyclical sessions including rucking, running, swimming, rowing, etc., or even a combination of a few of those activities. Rather, I need my athlete to accumulate a high volume at a low to moderate intensity. If we think of the nomenclature from Training for the New Alpinism or Training for the Uphill Athlete, this would be my Zones 1 and 2 area of aerobic base building training, in which the emphasis isn’t necessarily on nailing a specific per-mile pace. When I program a pure endurance session, two themes are floating around in my head: open-ended distance and open-ended pacing. What this means is that my athlete population needs to be good at all things all the time, and it was that realization that spawned this mental differentiation between the three terms in question. With tactical athletes, I don’t have the luxury of time, meaning I don’t have a set schedule, fixed competitions, or really any control over where my athletes need to be-and especially when they need to be fit. And when they do, there is often a raucous debate about the “interference effect”-how doing one approach wreaks nothing but havoc for the other end of this imagined training spectrum. In this simplified view, seldom do these two intersect. If we look at traditional training literature, there is often a bit of a binary choice: pure endurance training on the one end and pure strength training on the other. ![]() When I really sit and think about it, I feel that at some point along the way I started to create a soft boundary between how I approach the concepts of endurance, stamina, and work capacity from a programming perspective. What do these terms mean to different athlete populations, and how can you go about including them in your own training? But what do each of these really mean? Is there even a difference between them or are we using different words to classify the same things? The purpose of this article is to create a conversation among coaches from varying disciplines. The Cooper Institute 2013.Athletes from all sports and activities have likely come across the terms endurance, stamina, and work capacity. Physical Fitness Assessments and Norms for Adults and Law Enforcement.Wolters Kluwer Health Lippincott Williams & Wilkins 2018. In: ACSM's Guidelines for Exercise Testing and Prescription. Health-related physical fitness testing and interpretation. Centers for Disease Control and Prevention. National Heart, Lung, and Blood Institute. Assessing your weight and health risk.Mayo Foundation for Medical Education and Research 2019. Physical Activity Guidelines for Americans.Know your target heart rates for exercise, losing weight and health. ![]()
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