How to Build Endurance | Huberman Lab Essentials
Andrew Huberman
Apr 17, 2025
Mindsip insights from this episode:
Calculate hydration needs using Galpin equation during exercise
The Galpin equation suggests drinking your body weight in pounds divided by 30 in ounces of fluid for every 15 minutes of exercise.
Vary HIIT rest periods to enhance performance and prevent injury
For high-intensity intervals, use short rest periods for simple movements like cycling, but use longer rest periods for complex movements like kettlebell swings to maintain good form and prevent injury.
Engage in long-duration endurance work to build capillaries
Long-duration endurance work is uniquely effective at building new capillary beds within muscles, which improves oxygen and fuel delivery.
Train for muscular endurance without causing soreness
To build muscular endurance, your training should not include movements with major eccentric loads, such as the slow lowering of a weight, which is a primary cause of muscle soreness.
Recognize performance as a neural-driven process
The debate over whether performance is mental or physical is silly because it's 100% driven by the nervous system.
Utilize magnesium malate to reduce muscle soreness
Magnesium malate is a specific form of magnesium that has been shown to be useful for reducing delayed onset muscle soreness, unlike other forms used for sleep.
Engage in high-intensity training to strengthen your heart
High-intensity training causes an eccentric loading of the heart's left ventricle, which thickens the muscle and allows it to pump more blood per beat.
Train for marathons using interval runs without full distance
You can effectively train for a marathon by repeatedly running shorter distances, like one mile with an equal amount of rest, without ever running the full distance before race day.
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