Endurance focus
A higher-volume block for athletes chasing reduced breathlessness at intensity — two full sets of 30 resisted breaths with recovery, framed for runners and cyclists who've built a base with the standard protocol. The app counts the breaths and times the recovery. Keep your technique clean across both sets; this is endurance work for the muscles you breathe with, not a max-effort test.
- Moves
- 4
- Length
- ≈ 5 min
- Level
- Advanced
Also known as imt endurance, breathing training for endurance, imt for cycling.
How the session works
- 1Set your device to your training load — the same one you use for the daily protocol.
- 2Press start. Complete two sets of 30 resisted breaths, resting with easy breathing between.
- 3Hold good technique on the second set even as it gets harder — quality over grinding.
- 4Build to this only after the standard protocol feels comfortable; progress load gradually.
The moves
- Resisted breath set60s
Big, fast effort in through the device — slow, relaxed out.
- Easy recovery breathing75s
Mouthpiece out. Slow, easy nasal breaths — let the muscles recover.
- Resisted breath set60s
Big, fast effort in through the device — slow, relaxed out.
- Easy recovery breathing60s
Mouthpiece out. Slow, easy nasal breaths — let the muscles recover.
What it's good for
- Higher breath volume to build breathing-muscle endurance.
- Aimed at pushing back breathlessness later in hard efforts.
- Counted sets and timed recovery keep the session honest.
The evidence. Inspiratory muscle training has real evidence for reducing the sense of breathlessness, with trials supporting lower blood pressure and better exercise tolerance — strongest in respiratory rehab and trained athletes. It won't cause weight loss or guarantee performance gains; treat athletic benefits as modest and individual.
Safety
- Check with a clinician before starting if you have a respiratory or cardiac condition (such as COPD or asthma), uncontrolled high blood pressure, a history of collapsed lung (pneumothorax), recent chest or abdominal surgery, or are pregnant — in these cases IMT should be clinician-supervised.
- This is an advanced, higher-volume block — build a base with the standard daily protocol first, and don't progress load and volume at the same time.
- Resisted inhalation can make you lightheaded — stop and rest if you feel dizzy, and never push through it.
Frequently asked questions
Does IMT improve endurance?
- There's reasonable evidence that inspiratory muscle training can reduce the sense of breathlessness at intensity and modestly support endurance performance, especially once you've trained consistently. Treat gains as individual.
How much IMT should an athlete do?
- Build from the standard 30-breath daily protocol to higher-volume blocks like two sets of 30. Add volume or load gradually, not both at once, and keep technique clean.
Is this suitable for beginners?
- No — start with the Foundation and Standard daily sessions. This endurance block is for people who've already adapted to regular IMT.
Gear we recommend
Optional kit that pairs with a home practice — for tracking recovery and effort. We may earn a commission on purchases made through these links.
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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.