Endurance Training Reimagined: HIIT vs. Steady State vs. Mixed Training
- Lin ny
- 4 days ago
- 6 min read
When you hear “endurance training,” you probably think of endless runs on the treadmill or sprints that nearly kill you, right? But cardio is now much more than just running, rowing, or cycling.
Basically, there are two ways:
Short and intense – really push yourself for a few minutes.
Or long and steady – the classic, relaxed endurance run.
Both variants have their strengths.
And then there is a third option that often makes the biggest difference: mixed training—a clever combination of both.
We'll show you how endurance training really works today—what distinguishes HIIT, steady state, and mixed training from each other, and why you don't have to run forever to get fitter.
What exactly is endurance training—and why do I need it?
Endurance training strengthens your cardiovascular system, improves oxygen uptake, stabilizes your metabolism, and supports regeneration and fat burning.
But above all, it makes you more efficient—whether you're lifting weights, doing CrossFit, or simply want more energy in your everyday life.
Endurance isn't just about “holding out for a long time.” It's about how efficiently your body works. How well your heart pumps, how quickly you recover, and how long you can perform before you collapse.
In short: Without perseverance, there can be no progress.
HIIT: Short, intense, effective—but not for every day
HIIT stands for High Intensity Interval Training – and that's exactly what it is: short, hard intervals where you give it your all for a few seconds or minutes, followed by short breaks.
A classic example: 40 seconds at full throttle, 20 seconds rest. Sounds simple, but it feels like you've completed a full workout in ten minutes.
The principle is simple: you alternate between exertion and recovery. Your heart rate shoots up, your body learns to regenerate quickly, and your metabolism runs at full speed—even hours after your workout.
What makes HIIT so effective
HIIT is perfect if you don't have much time but want to achieve a lot. You improve endurance, strength, and fat burning at the same time—and train yourself to concentrate under pressure. The whole thing rarely takes longer than 20 minutes, but it's more intense than any hour on the treadmill.
Time-saving: 15–25 minutes is all you need.
Efficient: High intensity = high training stimulus.
Versatile: You can do HIIT with running, rowing, bodyweight exercises, or free weights.
But: HIIT is not an everyday workout
If you do it right, you'll need time to recover afterwards. Too many HIIT sessions per week can quickly lead to overexertion, sleep problems, or a drop in performance. Your body needs time to get used to the intensity.
1–2 sessions per week are ideal—placed strategically between quieter days or strength training.
Sample workout: 8-minute Tabata
8 rounds:
20 seconds of burpees
10 seconds rest
Short, intense, uncompromising. With the SmartWOD Timer, you can easily set the Tabata format, and the app automatically counts the intervals and shows you when to continue. This allows you to stay focused without constantly looking at the clock.
Steady state: Long, consistent, underestimated
If HIIT is a full-speed sprint, then steady state is a calm, steady pace—the endurance run that makes you stable instead of burning you out. No explosion, just constant work over a longer period of time.
This means: steady pace, moderate intensity, stable breathing. And that is precisely what makes this training style so valuable.
Many people see steady state as “boring”—too slow, too easy, not enough action. But if you really want to make progress, you shouldn't underestimate this type of training. Because it gives you what you need for every other workout: it builds your foundation.
Why steady state is so important
With steady exercise, your cardiovascular system works in what is known as the aerobic zone. This means that your body gets enough oxygen to generate energy from fat without overloading itself.
This is the foundation you can build on—whether you do high-intensity interval training, lift weights, or do CrossFit.
Regular steady state units improve:
your recovery after intense workouts,
your resilience in everyday life,
and your heart health in the long term.
In short: this is the training that quietly makes you stronger.
How to use steady state effectively
You don't have to run for hours to reap the benefits. Just 30–60 minutes of steady exercise is enough.
This could be running, cycling, rowing, or even brisk walking—the main thing is to keep moving and maintain a steady heart rate (approx. 65–75% of your maximum heart rate, as with Zone 2 training).
Example: 45 minutes of steady running—you should still be able to talk, but not sing. If you are completely exhausted, you are going too fast. If you are bored, you can easily pick up the pace.
Who is Steady State ideal for?
Actually, for everyone. For beginners, it's the perfect introduction to endurance training. For experienced athletes, it's a tool for strengthening their foundation and promoting recovery. And on days when you feel flat, it's the sweet spot between activity and rest.
When you train outdoors, steady state offers you what HIIT cannot: switch off your mind, find your rhythm, just do it.
Mixed training: The sweet spot in between
Mixed training is the best of both worlds. You combine the control and endurance of steady state training with the short, intense bursts of HIIT. The result: you train your heart, muscles, and mind at the same time—without completely exhausting yourself.
Essentially, mixed training means alternating between moderate and intense phases. For example: 3 minutes of easy running, 1 minute of sprinting—repeat 8 to 10 times.
This way, you stay active for a long time, challenging your cardiovascular system, but giving it enough time to recover in between.
The great thing about it is that it's flexible. You can do it with running, rowing, cycling, or even bodyweight exercises.
Why mixed training works so well
Alternating between exertion and recovery not only trains your heart, but also your ability to quickly calm down again. This is precisely what distinguishes fit athletes from those who have to catch their breath for three minutes after every sprint.
Mixed training improves:
This makes it particularly interesting for functional fitness or CrossFit athletes who want to train strength, endurance, and coordination at the same time.
How to use mixed training correctly
You can incorporate mixed training almost anywhere—as a workout in its own right or as a supplement to strength training days. The important thing is to control the intensity:
The hard phases should challenge you, but not completely exhaust you.
The easy phases are for active recovery, not for coming to a standstill.
With the SmartWOD Timer, you can easily set your intervals—for example, 3 minutes at full speed, 1 minute rest, 6 rounds. This keeps your workout structured, allowing you to focus on what matters: movement, rhythm, focus.
Mixed training is training for real life: you learn to perform well, recover quickly, and still remain consistently strong.
Which is better: HIIT, steady state, or mixed?
Honestly? None of them—and all three.
There is no such thing as the “best” endurance training, only the one that suits you, your goals, and your weekly schedule. Many people are searching for the holy grail: the one training program that can do everything.
But that's not how it works. Your body responds to stimuli—and it needs a variety of them to truly adapt.
If you want to save time, HIIT is unbeatable. Twenty minutes is enough to give it your all—perfect for days when you're short on time or need a kick. But if you do it too often, it will burn you out faster than it builds muscle.
If you want to build endurance or recover, steady state is your best friend. Long, steady sessions keep your system healthy, improve your recovery, and create the foundation on which you build everything else.
And if you're looking for variety, both physically and mentally, then mixed training is your tool. Here you learn to pace yourself, maintain performance, and recover in between—exactly what you need in real workouts or competitions.
The right balance
A combination works best:
1x HIIT per week for intensity
2x steady state for basic endurance and recovery
1x mixed for variety and overall performance
This creates a balance between stimulation and regeneration. And that's the point: balance beats extremes.
If you view every workout as a full-throttle session, you will eventually burn out. If you only stay at a “comfortable pace,” you won't make any progress. The right balance lies somewhere in between—with phases where you push yourself and phases where you take a breather.
There is no such thing as perfect endurance training—only the training you actually do.
Ultimately, it's not about which training method is “better” on paper. It's about getting moving—regularly, with a plan, and with enjoyment.
Whether HIIT, steady state, or mixed training: all three have their place. The trick is to combine them wisely instead of choosing one side over the other. If you learn to listen to your body, vary your pace, and bring structure to your training, every session will be effective—whether it lasts 15 or 60 minutes.
With tools such as the SmartWOD Timer and the Workout Generator, you can plan your training flexibly, keep track of times, and tailor each session to your specific goals.
Comments