How to increase your performance

Introduction

In recent years, the world of endurance training has split into two camps. Some claim that slow and easy training paces are the key to success, while others believe in the power of intense and demanding workouts. So which is the truth? Let's take a look at what renowned trainer and physiologist Steve Magness has to say on the subject, and what we can learn from top athletes like Kilian Jornet and Freddy Ovett. Their approaches show that balance is key to long-term success.

Less is more: Perseverance according to Magness

Steve Magness is a renowned expert who has greatly influenced our understanding of endurance training. He criticizes the traditional “go hard every day” approach and emphasizes that more effort does not always mean better results – in fact, in the case of endurance sports, it can be detrimental.

One of the key ideas that Magness brings is the so-called polarized training. This is a method where you dedicate up to 80% of your training time to light and relaxing activities and the remaining 20% ​​is specifically used for intensive training. Many studies confirm that this is how the most successful runners, cyclists and skiers in the world train.

In the article, Magness explains in detail how light training improves aerobic capacity, fat burning, mitochondrial formation and capillary density in muscles. In other words, such training allows the body to work more efficiently during long performances. Contrary to popular belief, you don't build endurance mainly through hard training, but rather through patiently accumulating hours at low intensity.

Study results

Magness is based on this study published in the fall of 2024, the conclusions of which are below.

Explanation of terms:

• ET (Endurance Training) - endurance training
• HIT (High-Intensity Interval or Continuous Training) - high-intensity interval or continuous training
• SIT (Sprint Interval Training) - sprint interval training

All three training methods (ET, HIT, SIT) resulted in similar increases in mitochondria, with SIT being the most time-efficient. More training sessions per week meant greater progress.

• SIT was approximately 2.3 times more effective than HIT and 3.9 times more effective than ET in increasing mitochondrial abundance.
• The number of capillaries per muscle fiber increased similarly with all methods, but only ET and HIT increased the number of capillaries per mm ² .
• The increase in capillarization occurred mainly in the first 4 weeks and especially in beginners.
• _VO2max improved with all types of training, HIT had a slight advantage, and SIT was the most effective per hour of training.
• Women and the less trained saw the greatest progress.
• SIT produces quick results, but ET and HIT lead to gradual and sustainable improvement.

But that doesn't mean that high-intensity training doesn't have its place - quite the opposite. When used wisely, it can improve key physiological parameters, such as lactate threshold and VO2 max. The problem comes when you overdo it with hard training - it can lead to injuries, overtraining, mental exhaustion or hormonal imbalances.

Magness also warns about psychological risks. Constantly pushing yourself to perform leads to fatigue, stress, and loss of motivation. That's why it's important to remember to rest and recover. Modern research also shows that low-intensity training supports the parasympathetic nervous system, which helps recovery, reduces stress, and improves immunity.

Kilian Jornet: Perseverance in consistency

A living example of how these principles work in practice is Kilian Jornet – COROS ambassador and top mountain runner. His training is based on a lot of aerobic work at a moderate pace. You can read more about his long-term preparation in this article . Jornet thrives on consistency, joy of movement and patience – not on breaking records every day. That is why he is able to perform at the highest level for a long time and without burnout.

Jornet also shows how important adaptation is – for example when training in high altitude environments. He slowly increases the training volume and gives the body enough time to adapt. The result? Excellent form without risking overload.

The Road to Ultra: The Story of Freddy Ovett

Equally interesting is the case of Freddy Ovett. This former sprinter decided to switch to ultra-endurance races, such as the Traka 360. He had to change his training from explosive and intense to a more balanced one, with an emphasis on long, easy rides. Thanks to this, he was able to build the necessary endurance without the training destroying him.

Ovett's experience confirms Magness's words - intense training makes sense, but it must be balanced with plenty of low-intensity work. It is in this combination that the secret to long-term performance and endurance lies.

From the perspective of Magness, Jornet, and Ovett, one thing becomes clear: effective training is not about whether you train hard or easy, but how you combine these components appropriately. The key is knowing when to increase the intensity and when to slow down so that both body and mind have room to grow.

But how can you apply this in practice?

Start like Jornet – see training as part of your daily life, not just as preparation for the next race. The foundation should be easy, aerobic activities that systematically build your endurance without unnecessary stress. You can read more about building your base fitness (Base Fitness) in this article . How to use the COROS device and quantify the load on the body during a specific training session (using the Training Load metric, co-developed by Kilian Jornet), read here .

Magness's findings show that even intense training has its place - if used wisely and purposefully. It is important to perceive your psychological setting, allow yourself enough regeneration and do not forget about the joy and motivation in training.

Freddy Ovett reminds us how important it is to listen to our bodies and be flexible. Training principles may be common, but their application is always very individual.

By taking inspiration from these approaches, you can build a strong and balanced training foundation that will help you stay motivated, healthy, and enjoy your sport for the long term – because real progress comes gradually, not overnight.