A cardiovascular exercise session of approximately 35 minutes, performed at 75-80% of maximal effort, is beneficial for endurance.

“That Thursday workout accomplishes a number of things. First of all, it really gets my heart rate up and it improves multiple aspects of endurance, because as you recall earlier, the different bins of endurance that include muscular endurance, anaerobic, that 3 to 12 minute range and then 30 minutes or longer, none of them really precisely match what's accomplished in this 35 minute or so cardiovascular session where I'm pushing hard but not all out. But that's exactly the reason to do it, which is that it taps into multiple fuel systems for the muscle and multiple aspects of the heart and capillaries and arteries and veins that are involved in generating that movement.”