5 Ways to Improve Power and Endurance in Your Workouts

If you’re looking to push your limits and maximize your training sessions, improving power and endurance is key. These two elements are essential for athletes, fitness enthusiasts, and anyone striving for better performance in sports or daily activities.

Here are five strategies to improve both power and endurance in your workouts:

1. Incorporate Explosive Training

Power is all about generating maximum force in the shortest amount of time. Power is all about generating maximum force in the shortest amount of time. That’s why explosive movements are so effective, they teach your body to recruit fast twitch muscle fibers and produce force efficiently.¹

How to apply it: 

• Add plyometrics (box jumps, broad jumps, jump squats) 

• Include power based strength moves (kettlebell swings, medicine ball slams) 

• If you’re experienced, incorporate Olympic lift variations (cleans, snatches, high pulls) 

Pro tip: Keep reps low and quality high. Explosive work is about speed and intent, not grinding through fatigue. 

2. Train for Endurance with Interval Workouts

To boost endurance, interval training is a game-changer. Intervals help your body adapt to sustained exertion while improving cardiovascular efficiency. They also train you to recover faster between hard efforts, which directly supports both endurance and repeat power output. 

How to apply it: 

• Try HIIT sessions that alternate hard work and active recovery 

• Use tempo runs or tempo efforts on the bike or rower 

• Experiment with a 2:1 work to rest ratio (for example, 40 seconds hard, 20 seconds easy) 

When utilizing HIIT protocols, research published in the Journal of Strength and Conditioning has found that a 2:1 work-to-rest ratio is most optimal.² Intervals can be scaled for any fitness level, and they’re a smart option when you want efficient training that carries over to real world performance. 

3. Fuel Your Body with the Right Nutrition

Training is only part of the equation. If you want better output and better staying power, you need the right fuel to support performance.

Simple nutrition priorities: 

• For power: emphasize adequate protein to support muscle repair and adaptation³ 

• For endurance: prioritize carbohydrates as a key energy source during longer or higher volume sessions 

• Don’t overlook hydration and electrolytes, especially if you train hard or sweat a lot 

When your nutrition matches your training demands, you’ll notice it in your consistency, your energy, and how you perform late in the workout. Additionally, consider supplements like PEAK ATP^®, which provides your muscles with immediate energy by increasing ATP levels. This can enhance power output, improve blood flow, and delay fatigue.

4. Incorporate Cross-Training

Cross-training – mixing different types of exercises into your routine – can help develop well-rounded strength and endurance. Cross-training reduces the risk of overuse injuries and challenges your muscles in new ways, ultimately improving overall performance.⁴

Examples: 

• Runners adding cycling or swimming to build stamina with less impact 

• Strength focused athletes adding rowing, sled work, or hiking for conditioning 

• Anyone rotating movement patterns to stay consistent week to week 

Cross training can support endurance and overall athleticism without forcing you to push the same joints and muscles the same way every session. 

5. Prioritize Recovery

Recovery is often overlooked but is crucial for building both power and endurance. Recovery is where progress actually happens. If you’re constantly training hard without enough recovery, power output can drop and endurance can feel harder than it should.

Recovery basics that matter most: 

• Aim for consistent sleep 

• Use active recovery days (easy movement, walking, light cardio) 

• Consider recovery tools like foam rolling and mobility work 

• Program rest so your hard days stay hard and your easy days stay easy 

Without proper rest, your muscles won’t have time to repair and grow stronger.⁵ Supplements like PEAK ATP® can also support faster recovery by reducing muscle fatigue and soreness, ensuring you’re ready for your next workout.

Take Your Workouts to the Next Level

Improving power and endurance requires a combination of strategic training, proper nutrition, and adequate recovery. By incorporating explosive movements, interval training, and tools like PEAK ATP® into your routine, you can achieve peak performance and reach new fitness goals. Start implementing these tips today and feel the difference in your workouts!

Learn More From TSI Group 

TSI Group is a global company focused on research, discovery, and the development of nutritional and health solutions. To learn more about the science and innovation behind ingredients like PEAK ATP®, explore TSI Group’s work and product portfolio. 

References:

1. Curry E. How to improve the vertical jump? Science for Sport. Published October 10, 2023. https://www.scienceforsport.com/vertical-jump/
2. Myrkos et al. Effects of Work and Recovery Duration and Their Ratio on Cardiorespiratory and Metabolic Responses During Aerobic Interval Exercise. Journal of Strength and Conditioning Research 36(8):p 2169-2175, August 2022. | DOI: 10.1519/JSC.0000000000003578  View >
3. Kreider RB, Campbell B. Protein for exercise and recovery. Phys Sportsmed. 2009;37(2):13-21. doi:10.3810/psm.2009.06.1705 View>
4. Cross Training – OrthoInfo – AAOS. www.orthoinfo.org. https://orthoinfo.aaos.org/en/staying-healthy/cross-training/
5. Ansorge R. Rest and recovery are critical for an athlete’s physiological and psychological well-being. UCHealth Today. Published February 7, 2022. https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/