Endurance training – the essential building block of your fitness

Endurance training: Your path to more energy, health & performance

In a world that's moving faster every day, physical fitness is no longer just a bonus—it's become a necessity. Endurance training, in particular, plays a key role: It not only strengthens the heart and circulation, but also improves mental strength, reduces stress, and effectively aids weight loss. And the best part? You can improve your endurance in a targeted and measurable way—with high-quality cardio equipment . Whether at home on the treadmill, doing interval training on the rowing machine, or taking it easy on the cross trainer: In this blog, you'll learn everything you need to know about endurance training—including tips, methods, and training examples. And, of course, we'll show you which equipment from our range will best support you.

What is endurance training actually?

Endurance training is a form of exercise that involves consistent exercise over a longer period of time, with the goal of improving the performance of the heart, lungs, and muscles. There are different types of endurance training:

• Basic endurance: the foundation for health, fat burning, and everyday fitness.
• Competition endurance: For advanced athletes who train specifically for performance.
• Speed ​​endurance: Relevant for short, intense exertions such as sprints.

Training is all about targeting these forms of endurance – and this is best achieved with cardio equipment that you can use anytime, regardless of the weather. Endurance training is an essential component of your fitness.

What is the best way to train your endurance?

The most important rule is: regularity beats intensity. Those who train 3–5 times a week will make more progress in the long run than those who exercise irregularly. Choosing the right training equipment and the appropriate intensity are also crucial.

Choose your ideal cardio machine: Whether it’s a treadmill , rowing machine , cross trainer or ergometer – each machine has its strengths.

1. Start moderately: 20–45 minutes per session is sufficient to begin with.
2. Keep an eye on your heart rate: Train in the aerobic zone – approximately 65–75% of your maximum heart rate.
3. Build in variety: Alternate between easy training and interval training.
4. Don’t forget to regenerate: plan at least 1-2 days of rest per week.

What is the most effective endurance training?

It all depends on your goal and your starting point. For targeted fat burning, a cross trainer or ergometer with a steady, easy workout is suitable. For stable cardiovascular health, moderate endurance training on a treadmill or ergometer is recommended. Those looking to make rapid progress should plan for high-intensity endurance training (HIIT) – a rowing machine or treadmill is ideal for this. Equipment such as a rowing machine or stair climber also offers an effective full-body workout by combining strength and endurance.

A classic: interval training on the rowing machine

The rowing machine is one of the most comprehensive cardio machines available. It engages up to 85% of your muscles, trains your heart and lungs simultaneously, and burns a lot of calories – ideal for a compact, effective workout.

Can you improve endurance in 2 weeks?

The answer: Yes—but realistically. You can achieve noticeable improvements in two weeks, especially if you're a beginner. The body reacts quickly to new stimuli—but real progress comes from consistency. For example, start with the following training sessions per week:

• Mon: 30 min ergometer (easy intensity)
• Wed: 25 min cross trainer (alternating pace)
• Fri: 30 min treadmill (moderate walking pace)

Continuity in endurance training will lead to quick results such as increased endurance, better sleep and noticeable increases in fitness.

How long should endurance training last?

The ideal training duration depends on your fitness level and your goal:

• Beginners: 20–30 minutes is enough.
• Advanced: 45–60 minutes per session is optimal.
• Professionals: Up to 90 minutes, depending on the training goal.

Quality counts more than length. An intense 25-minute interval training session can be more effective than a monotonous 60-minute workout. Our tip: Combine 2–3 short sessions with 1–2 longer sessions per week. This will provide the best training stimulus.

At what heart rate should you train endurance?

The optimal heart rate is between 60 and 75 percent of your maximum heart rate (HRmax). The rule of thumb for calculating this is: HRmax = 220 – age.

Example: 35 years → HRmax = 185 → Training range: 111–139 beats/min

Many of our cardio machines are pulse-controlled or have sensors and Bluetooth connectivity for heart rate monitors and apps.

Is walking endurance training?

Yes – if you do it right! A brisk 30-60-minute walk with a slightly elevated heart rate is considered low-threshold endurance training. Beginners, the elderly, and those who are overweight particularly benefit from this gentle form of exercise. Power walking is also gentle on the joints and carries a low risk of injury. It's ideal for daily exercise and supports fat burning.

How can I build endurance from zero?

Don't worry—everyone starts somewhere. The key to success lies in:

• Patience: Progress takes weeks, not days.
• Regularity: 3x per week will reliably help you progress.
• Slow increase: Gradually increase intensity and duration.
• Motivation: Music, training apps or a cardio partner can help.
• Technology: The right equipment ensures safety and fun

Benefits of endurance training with motion sports equipment

1. Maximum training control: heart rate, watts, resistance – all adjustable
2. Motivating technology: displays, app integration, training programs
3. Safe & ergonomic: Joint-friendly movements, stable construction
4. Space-saving & stylish: Ideal for any home gym

Our bestsellers:

Concept2 RowErg rowing machine - for effective cardiovascular and muscle training

Indoor Bike - Schwinn Fitness 700IC - a lightweight, cardioactive indoor cycling bike

Crosstrainer Vision Fitness S60 - for efficient and joint-friendly whole-body training

Conclusion: Start your endurance training now – for more power in everyday life

Endurance training isn't a trend—it's a lifestyle and a building block of your fitness. It improves your health, increases your performance, and gives you more energy for work, everyday life, and leisure. With high-quality cardio equipment, getting started is easy—and progress will come faster than you think. Whether you want to burn fat, strengthen your heart, or simply get fitter—your endurance training starts today.

Note: This blog post is for informational purposes only and is not a substitute for professional training advice. Consult a professional if you have any health concerns.