Energy & Performance

Endurance (Aerobic)

Supplements and protocols ranked by XP

High-Intensity Intervals

80XP

Interval training raises aerobic fitness (VO₂max) by about 4.5 mL/kg/min, at least as much as steady endurance training in less time.

Studies1 2 3

Zone 2 Cardio

73XP

Steady, moderate cardio reliably raises aerobic fitness (VO2max), the base for every endurance goal.

Studies1 2 3 4

Sprint Intervals

44XP

Sprint interval training raised VO2max by a moderate amount (about 4–13%) in a few weeks, matching longer steady training in several comparisons.

Studies1 2 3 4

Caffeine

41XP

Improves time-trial and endurance performance by a few percent at moderate doses.

Studies1 2

Beetroot / Nitrate

14XP

Nitrate from beetroot juice has a real but small and inconsistent effect on endurance performance when averaged across studies and exercise modes.

Studies1 2

Rhodiola Rosea

13XP

Small gains in endurance measures in a 2025 analysis of small trials.

Studies1

About this goal

Aerobic endurance is the ability to sustain physical activity over extended periods of time. It plays a critical role in activities such as running, cycling, swimming, rowing, and many team sports. Improvements in endurance can help athletes train longer, perform better, and recover more effectively from demanding exercise. Researchers have studied numerous supplements for their effects on oxygen utilization, fatigue resistance, exercise capacity, and endurance performance. The supplements below are ranked according to the strength of the evidence and their expected real-world impact on aerobic endurance.

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What is XP?

XP combines how reliable the research is with how much difference it usually makes. Higher means stronger evidence for that supplement and that goal.

Limited<15 XPModest15–27 XPModerate28–44 XPReliable45–69 XPHigh70+ XP