Firefighter Endurance Training: Ultimate Guide to Peak Performance

Why Endurance and Fitness Matters for Firefighters

Your level of fitness can be the difference between life and death—both for yourself and others. Without cardiovascular endurance, even the strongest firefighters find themselves struggling to keep up.

Endurance isn’t just about how long you can last; it’s about maintaining peak performance throughout prolonged, grueling situations. We’ll break down how you can build the endurance necessary to thrive on the job.

Other Relevant Articles:

Strength vs Conditioning Training for Firefighting

Firefighter Fat Loss: How to Start Tracking Macros

Key Components of Firefighter Endurance Workouts

1. Cardiovascular Conditioning

Recommended Exercises:

• Running: The pinnacle for firefighters building cardiovascular endurance. Incorporate steady-state runs and interval runs for high-intensity training.

• Cycling: Great for low-impact cardio, especially useful on recovery days.

• Rowing: Full-body cardiovascular workout that also builds muscular endurance.

• Stair Climbing: Directly mimics the demands of firefighting, especially when done with weighted vests or gear.

Training Frequency and Duration:

• Aim for 3-5 sessions per week, varying between 20-60 minutes depending on intensity and goals. Incorporate an 80/20 split. 80% of your conditioning should be at a pace you can carry a conversation (low intensity/zone 2 HR). 20% should be medium and high intensity anaerobic (interval/zone 3-5 HR) training for well-rounded cardiovascular fitness. 

2. Muscular Endurance

Unlike maximal strength, which is about the amount of weight you can lift once, muscular endurance is about how long you can maintain strength during prolonged activity.

Recommended Exercises:

• Bodyweight Exercises: Push-ups, pull-ups, lunges and squats.

• Functional Movements: Exercises that mimic firefighting tasks like deadlifts, lunges, and carries.

• Circuit Training: Combining several exercises in a sequence with minimal rest to simulate the nonstop nature of firefighting.

Training Frequency and Duration:

• Include 1-3 sessions per week focusing on high-repetition, low-weight exercises. Each session should last 30-45 minutes, with circuits or supersets to keep the intensity high and simulate the continuous demands of firefighting.

3. Interval and High-Intensity Training

Recommended Workouts:

• Sprints: 30-second all-out sprints followed by 1-2 minutes of walking or light jogging. Repeat for 15-30 minutes.

• Metcons/HIIT: Multiple movements focusing on different aspects of strength and conditioning down back to back with no rest or timed rest. You can find examples on our instagram page.

• Firefighter-Specific Intervals: Simulate firefighting tasks like hose drags or stair climbs in intervals. Work for 1-2 minutes at maximum effort, followed by 2-3 minutes of active recovery.

Training Frequency and Duration:

• Incorporate interval training 2-3 times per week. Sessions should be 20-30 minutes, focusing on high intensity with appropriate rest periods.

4. Structuring Your Training Program

Weekly and Monthly Planning:

• Weekly Structure: Incorporate 3-5 cardiovascular sessions, 2-3 muscular endurance sessions, and 2 interval training sessions. Ensure at least one rest or active recovery day per week.

• Monthly Periodization: Break your training into phases—focus on building a base in the first month, increase intensity in the second month, and peak in the third month before tapering.

Progression and Periodization:

• Gradually increase the intensity and duration of your workouts as your endurance improves. Use periodization to vary your training focus, alternating between building endurance, increasing power, and enhancing recovery.

5. Incorporating Functional Firefighter Drills

Recommended Functional Drills:

• Hose Drags: Simulate dragging a charged hose over a distance. This builds both muscular and cardiovascular endurance.

• Stair Climbs with Gear: Wear your full gear and climb multiple flights of stairs. This is one of the most effective ways to prepare for real-life firefighting conditions.

• Victim Carries: Practice carrying a weighted dummy or sandbag. This improves both strength and endurance in a practical, job-related way.

Integrating Drills into Your Routine:

• Incorporate these drills 1-2 times per week, either as standalone workouts or as part of a larger circuit. Vary the intensity and duration to simulate different firefighting scenarios.

Endurance isn't just an asset—it's a necessity. By incorporating a balanced mix of cardiovascular conditioning, muscular endurance, high-intensity intervals, and functional drills into your training routine, you're not just preparing for the next call; you're setting yourself up for peak performance when it matters most. Remember, your level of fitness may one day determine whether someone lives or dies.

For help with firefighter fitness visit gooddudesputout.com or email us at dawson@gooddudesputout.com.