Basic endurance
Stay between 'Zone 2' and low 'Zone 3'. Don't empty the tank!
- 04:00:00
- 120 km
- 30 km/h
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Staff members
User
Type
Sarah Tholens
Coach Thomas Degrande
Dietician Xander Melle
Coach 
T
Barbell split squat Watch on YouTube
Barbell split squat
(1/3)Sets
3
Rest per set
-
Reps
10
Rest per repetition
-
Weight
60 kg
Duration
00:05:00
Keeping your upper body in an extended position (like this exercise requires).
Never hyperextend your lower back when doing these types of squats. This can put too much strain on your back.
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IRONMAN World Champion
— Academy
Coachbox Academy. From knowledge to results.
Our comprehensive e-learning program for endurance athletes is the perfect investment in your future as a trainer/coach. With our modules, you will learn everything about training theory, nutrition, recovery, etc. You will receive practical tips on how to successfully coach yourself and/or your athletes.
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Create training plans
Learn how to create training schedules based on individual goals and personal situations.
Learn to analyze data
Develop the skills to test athletes, analyze data, and make plans.
Receive feedback
Receive personal feedback from experienced coaches.
Practical assignments
Deepen your knowledge with interactive modules and practical assignments.
Nutrition, strength, recovery, etc.
Gain insight into nutrition, training, and recovery for optimal performance.
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— Blog
Optimizing carbohydrate intake for endurance athletes: Recent insights
In the ever-evolving landscape of sports nutrition, the optimal carbohydrate intake for endurance athletes has been a subject of ongoing research. Recent studies suggest that pushing the limits of carbohydrate consumption during prolonged exercise may yield performance benefits, challenging traditional recommendations.
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What is Cryotherapy?
Cryotherapy is a recovery method that uses extremely cold temperatures to reduce inflammation and muscle soreness. This type of therapy is becoming increasingly popular among endurance athletes, as it can help speed up recovery and improve performance.
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Blood restriction training
Blood restriction training, also known as occlusion training, is a method that involves using a tourniquet-like device to restrict blood flow to a specific muscle group during exercise. The idea behind this method is that by restricting blood flow, the muscle is forced to work harder and adapt to the stress, leading to increased muscle growth and strength.
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Why is rest so important?
Rest is an essential component of the super compensation model. Supercompensation is a physiological concept that describes the process of the body adapting to physical stress. It is the process where the body rebuilds and improves itself after stress, and it consists of three phases.
Read articleWant your athletes to go the distance?
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