Anaerobic Interval Training for Endurance

Perform repeated high-intensity anaerobic intervals in sets of about 3–12, typically 1–3 times per week. Keep the work-to-rest ratio anywhere from roughly 3:1 to 1:5, adjusting pace so each effort can be completed with good, safe form. This builds anaerobic endurance by training the body to sustain hard efforts and recover quickly between bursts.