Younger Next Year for Women: Live Strong, Fit, and Sexy - Until You're 80 and Beyond

by Chris Crowley

A high-endurance day should go something like this. Warm up, of course; that never changes. Then up to 60–65 percent of your max for five or ten minutes. Then crank it up to 70–75 percent and hold at that level for five or ten minutes. Feel your way. That’s intense enough for your high-endurance work in the early stages and maybe forever. Then back down for recovery at 60–65 percent. Over time, be sure to amuse yourself with variations. Make it hard enough to be interesting, but not so hard that you’re knocked out. Eventually, you should be able to hold at 70–75 percent for twenty minutes without much strain. After a while, as you know, you should be able to hold it at 70–85 percent of max for an hour or two without flying apart. If you have trouble getting up to the 70–85 percent level, think about aerobics classes of some kind. I often find it hard to make myself go to high endurance all alone, even though