The performer works without rest for a sustained period of time within their heart rate training zone. This is used to develop stamina for activities that last for an extended period of time such as football, rugby, long distant running or netball.
Through continuous training, the heart and lungs learn to work harder. They adapt to the increased workload and cardio-vascular fitness improves.
The performer is continuously on the move but at different paces. This can vary from sprinting to jogging to walking. Again the performer should work within their heart rate in their training zone for a minimum of twenty minutes, three times a week. The same principles can be used in cycling and swimming.
Fartlek training is specific to activities where the performer is expected to move at different paces. It improves aerobic and anaerobic fitness.
This involves alternating between periods of hard exercise and active recovery or rest.
Interval training uses similar activity levels that may occur, with periods of intense activity interspersed with periods of relative rest. This approach improves speed and muscular endurance.
Skills from the activity are the focus. These should keep the performer moving so a training effect can be achieved to improve stamina. Conditioning training focuses on activity skills at the same time as stamina. Time is saved and often motivation levels are high due to circuit ‘stations’ being fun and having an element of competition.
These approaches have to obey the principles of training (SPORT) in order to positively impact on stamina.