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Slow Training to Improve Performance: The Key to Success

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  • Posted by: Andrés David Vargas Quesada

If you’re looking to enhance your speed and endurance in endurance sports, slow training to improve performance is a key strategy. Although it may seem counterintuitive, training at a lower intensity helps build a solid aerobic base. Elite athletes in marathons, triathlons, and cycling use it to increase efficiency without overloading the body. 

Why Does Slower Training Improve Performance?

Slow training strengthens the cardiorespiratory system and improves the body’s ability to metabolize fats. At lower intensity, the body primarily uses fat as an energy source, allowing for sustained effort without quickly depleting glycogen stores. This delays fatigue and increases endurance.

Slow training enhances cardiovascular health and fat metabolism, allowing sustained effort and delaying fatigue for improved endurance.

How to Apply Slow Training

Athletes divide their efforts into heart rate zones. Zone 2 (60-70% of maximum heart rate) is ideal for slow training. It can be calculated using a sports watch or the formula: 220 minus your age. Another effective technique is the conversation test: if you can talk without difficulty, you’re in the right zone. 

Athletes divide effort into heart rate zones; Zone 2 (60-70% max heart rate) is ideal for slow training and conversation test.

Additional Benefits of Slow Training

This method reduces the risk of injuries and improves recovery. It also optimizes technique and posture, making each movement more efficient. Additionally, it helps build endurance without overtraining, following the 80/20 rule: 80% of training should be low intensity, and 20% should be high intensity.

Method reduces injury risk, enhances recovery, optimizes technique, and builds endurance with an 80/20 training intensity rule.

Slow training to improve performance is a proven strategy. By incorporating low-intensity sessions, you will enhance aerobic efficiency, reduce fatigue, and prevent injuries. With discipline and consistency, you can achieve better results without always training at maximum intensity.

Author: Andrés David Vargas Quesada