Base endurance

Base endurance means you can keep moving at a steady pace for a long time without getting out of breath – and still hold a conversation. German-speaking coaches call this zone GA1 – in English-language training plans it is usually known as “Zone 2”. In everyday life it's the pace of a brisk walk, a leisurely bike ride or an easy jog.

In this zone your body works aerobically, meaning with enough oxygen. It learns to use fat as a fuel more efficiently, your heart pumps more blood with every beat, and the number of “power stations” in your muscle cells (mitochondria) increases. That's why your resting heart rate drops over time and stairs suddenly feel easier.

As a guideline, aim for an intensity of around 60 to 75% of your maximum heart rate. Without a heart rate monitor, the talk test helps: if you can speak in full sentences but can no longer sing, you're right on target. If you can only get out single words, you're going too fast – a typical beginner's mistake that quickly leads to frustration.

WHO recommends that adults get 150 to 300 minutes of moderate physical activity a week; a large part of that can happily be base endurance. It's especially valuable for weight loss because you can keep it up for a long time and often, and it puts hardly any strain on recovery. Children build their base without even noticing – while running around, playing tag and cycling.

Increase how often you train first, then how long, and only then how fast. Three easy 30-minute sessions do more for you than a single one where you push yourself to the limit.