How To Improve Endurance After 30

How To Improve Endurance After 30

Turns out we are not like a fine wine. We don’t get better with age in  the Endurance department. In fact - there are a few key factors that  make us worse. 

But there’s some good news. If you want to hang on to your  endurance performance there are a few things you can do. 

First - lets dive into what’s happening in your body that’s slowing us  down.

It turns out aging athletes like us are highly studied individuals. Many  people want to know how to keep performing top notch as they age.  

And in a study published in the journal of Physiology.

They looked at: 

  • Oxygen Consumption  
  • Exercise economy  
  • Lactate threshold  
  • Maximal aerobic capacity  
  • VO2 Max 
  • Heart Rate  
  • Stroke Volume  
  • and a few other things.  

Here’s what they found. 

The biggest factor contributing to our endurance performance decline is related to VO2 Max. 

Now VO2 max, or maximal oxygen consumption, refers to the maximum amount of oxygen  that an individual can utilize during intense or maximal exercise. ... The more oxygen a person  can use during high level exercise, the more energy a person can produce. 

There are a few things in your body that are happening to decrease VO2 Max that we can’t do  much about.  

But the biggest reason our VO2 Max drops along with our endurance performance we can do  something about. And I’m going to get to that in just a min.

Here’s what’s happening in your body that is declining your VO2 Max.

First - Heart rate is decreased with age. Starting at young adult hood your max heart rate  decreases about .7 bpm per year. 

Additionally your Stroke Volume decreases with age. 

Stroke volume is the volume of blood pumped out of the left ventricle of the heart during each  systolic contraction. 

It’s thought your stroke volume decreases because your arteries stiffen up as you age. The  stiffening arteries makes it harder for the heart to pump blood out. Thus decreasing your stroke  volume. 

Since your heart rate and stroke volume is decreased with age it affects your Maximal cardiac  output. 

Additionally the decrease in heart rate and stroke volume affects how much oxygen your body  gets and therefor can use. 

Another contributing factor to the reduction of endurance performance with age is your  lactate threshold. 

Your lactate threshold in simplest terms is the intensity of exercise at which lactate begins to  accumulate in the blood at a faster rate than it can be removed.  

Now the research isn’t totally clear on this point. They know lactate threshold decreases with  age, but it doesn’t decrease predictive based on a percentage of VO2 max. So there are other  factors that play a role in when and how your lactate threshold changes.  

So here’s what we do know

Our heart slows down and our arteries stiffen up. When these two  things happen our working muscles gett less oxygen. And ultimately we can’t rid the body of  lactate as fast. 

Which all play a role in reduced performance… 

But with that being said - when the research was all done. These factors had a relatively small  impact on endurance performance declining. 

What the researchers really found out is that we get worse because we stop trying as hard. 

Now - don’t go blame all of this on your significant other job, or kids… but it turns out decrease  in endurance and exercise performance regarding VO2max is mostly to blame on exercise  training, intensity and volume. 

This could be caused by time constraints, injury reducing in energy or time.

Lets face it, many of us have other very important parts of our lives and we’ve realized breaking  records is no longer at the top of the list. And that’s totally cool. 

Plus - many of us don’t want to suffer through the gnarly max heart rate workouts 5 days a  week. And instead we like to pace ourselves, avoid injury and pain. 

Here’s the real truth - your age is not the biggest reason your body’s performance decreases.  The biggest factor affecting your performance is your training and effort. So if you can keep  yourself motivated energized and injury free to bust out more training you can compete with  the young bucks. 

If you do want to stay in the game you can always add a few supplements to your routine to  help with your energy, recovery and motivation. for a customized supplement plan head over to 

Energy Sauce

Click Here

Finally - if you do want to hang on to your performance a bit longer start adding 2-3 HIIT  sessions into your workout routine. 


Our endurance performance drops largely because of a reduction in our VO2 max. And one  way to boost your VO2 Max is to do High intensity interval training.  

Start with 30 seconds on 1 min off and do it for 5-10 mins. Work you way up to 1 min on 1 min  off for 30 mins.

This may take time - so take it slow and keep working towards your goal. 

And if you want to nourish your body so you maintain your performance as long as possible  you can get a personalized supplement plan at Remember to like and subscribe for more science based video that will help you boost your  athletic performance.