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Excellent Endurance Tips from Lukas Högberg, 2019 Games Ruck Run Winner

Endurance Tip 3: Never Skip the Long, Slow Runs

Don’t forget the long slow distance training ? WHY? ???

As you may know I love to do all my raw conditioning by running.

  1. To improve your conditioning it’s important to do the long slow distance. It helps you to gain more veins in your muscle and that makes the muscle able to get more oxygen and the muscle can work hard, longer and gives you a better recovery.
  2. The more muscle you use during the running/conditioning the better effect of your training session you will get. So that is why running in the forest is very good, and for example better than many of the cardio machines.
  3. Why running and not CrossFit workout for low heart rate training? Every movement you do will give you lactic acid in different heart rate. For example my running lactic threshold is at HR 171 based on VO2MAX test. If I do a Wall ball or Muscle Up for example it might come at HR 145 or lower/higher. It makes it impossible to get the training I’m looking for if I did CrossFit workouts instead of running.
  4. Why is it so important to have a good conditioning? It makes you preform better, recover more and faster, you can train more and in a faster speed.
  5. Around 85% of my running over 1 year are in long slow distance HR. And only 15% high intensity intervals.

 

 
 
 
 
 
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Endurance Tip 4: Mix Up Your Intervals (and Training)

My favourite way to build my conditioning is by running. In the off season I run between 4-7 times a week, during 8-16 weeks depends on how long off season I have. It’s all from 2,5 hour long slow distance to intervals in 80-100% effort.

Mixing up intervals in different speeds/lengths have been good for improving my conditioning. It can be hard to be creative with finding new intervals so here is some of my favourite ones that have given me the best results for a better conditioning! ??‍♂️?

 

 
 
 
 
 
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Now try one of Lukas Högberg’s interval workouts:

High intensity leg burner workout ?? This is a very good leg burner workout, and you can do it anywhere ??? Try it!
For time, 15 rounds:
15 m Shuttle run
1 Air squats
15 m Shuttle run
Increase the Airsquats with 1 rep each round, so you end at 15 reps.
If you want it to be harder put on a weighted vest! No rest between rounds ?Tag your workout buddy

 

 
 
 
 
 
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Follow Lukas on Instagram for more endurance, nutrition and training tips, as well as some good laughs.

 

 
 
 
 
 
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