🏃 Endurance Plateau
Thin aerobic base / iron status
Pace/HR not improving; possible low iron in endurance athletes.
Add easy zone-2 volume each week (and check your iron).
Most stalls are too little easy volume — plus low iron in endurance athletes; tracking easy minutes fixes the first.
Move — the mechanics that fix it: Polarised training
80% easy zone-2 volume + 20% hard intervals; check ferritin; fuel carbs around sessions.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Double Leg Butt Kick
Fuel — foods to fuel it
- Kiwi fruit (local SG)
- Orange (local SG)
- Red bell pepper (local SG)
- Guava (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: iron: 18mg (goal), sodium: 2000mg (goal)
Stack — evidence-ranked compounds
- Beetroot / Dietary Nitrate — ★★★★☆
- Iron — ★★★★☆
- Beta-Alanine — ★★★★☆
- Creatine Monohydrate — ★★★★★
- Caffeine — ★★★★★
- Metformin — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes endurance plateau?
Thin aerobic base / iron status. Pace/HR not improving; possible low iron in endurance athletes.
What exercises help endurance plateau?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Double Leg Butt Kick.
What should you eat for endurance plateau?
Foods that support it: Kiwi fruit, Orange, Red bell pepper, Guava, Salmon (cooked).
What supplements help endurance plateau?
Evidence-ranked options: Beetroot / Dietary Nitrate, Iron, Beta-Alanine, Creatine Monohydrate, Caffeine.