113-Minute Workouts: The Science and Strategy of Effective Extended Training Sessions

A 113-minute workout (1 hour and 53 minutes) represents an extended training session that can be highly effective for serious fitness enthusiasts and athletes. This duration falls within the optimal window for comprehensive strength training, endurance development, and advanced athletic conditioning, allowing sufficient time for thorough warm-up, multiple exercise phases, and proper recovery techniques.

While longer than casual fitness sessions, properly structured 113-minute workouts can maximize hormonal responses, allow for complex training methodologies, and provide superior results for those with intermediate to advanced fitness levels. The key is appropriate programming, intensity management, and recovery planning.

The Science Behind Workout Duration and Effectiveness

Before diving into specific 113-minute workout routines, it's essential to understand how workout duration affects training effectiveness, hormonal responses, and recovery requirements.

Optimal Training Duration: What Research Tells Us

Research on workout duration reveals several important principles that apply to 113-minute sessions:

  • Hormonal Response Timeline: After approximately 45-60 minutes of intense training, testosterone levels peak, while cortisol (stress hormone) begins rising more significantly after 60-90 minutes in most individuals.
  • Glycogen Utilization: Muscle glycogen stores typically begin significant depletion after 60-75 minutes of resistance training or 90+ minutes of moderate endurance activity.
  • Central Nervous System (CNS) Fatigue: Extended high-intensity activities can lead to CNS fatigue, typically becoming more pronounced after 70-100 minutes of demanding training.
  • Focus and Technical Execution: Research shows that movement quality and technical execution tend to decline after 75-90 minutes, particularly in exercises requiring complex motor coordination.

At 113 minutes, workouts extend beyond these typical thresholds, meaning strategic planning is required to maintain effectiveness. This includes intensity management, proper nutrition, and workout structure modifications.

Who Benefits Most from 113-Minute Workouts?

Extended training sessions aren't optimal for everyone. Here's who typically benefits most from 113-minute workouts:

Experience Level Suitability for 113-Minute Sessions Considerations
Beginners Not Recommended Excessive duration, risk of poor form, limited recovery capacity
Intermediate (1-3 years) Potentially Beneficial Suitable for specific phases, recovery must be emphasized
Advanced (3+ years) Often Optimal Sufficient work capacity and recovery capability
Competitive Athletes Highly Appropriate Aligns with sport-specific conditioning needs

Advanced trainees and athletes often require longer training durations to provide sufficient stimulus for continued adaptation. Their enhanced recovery capabilities, work capacity, and technical mastery make 113-minute sessions productive rather than excessive.

Benefits and Limitations of Extended Workouts

Benefits of 113-Minute Workouts

  • Complete focus on multiple muscle groups or energy systems
  • Sufficient time for proper warm-up, activation, and cooldown
  • Allows for complex training methodologies (e.g., supersets, progressive loading)
  • Time to incorporate both strength and conditioning elements
  • Enhanced mental toughness and psychological resilience
  • Greater total training volume when properly structured

Limitations and Considerations

  • Increased recovery demands between sessions
  • Potential for diminished workout quality in later stages
  • Greater nutritional and hydration requirements
  • May increase injury risk if not properly structured
  • Requires greater mental focus maintenance
  • Less practical for time-constrained individuals

The key to effective 113-minute training is balancing these benefits against potential limitations through strategic workout design, appropriate nutrition, and adequate recovery protocols.

Structuring Effective 113-Minute Workouts for Different Goals

A well-designed 113-minute workout requires thoughtful organization to maintain effectiveness throughout its duration. Here are comprehensive templates for different training goals:

113-Minute Strength Workout Template

This template is designed to maximize strength development while maintaining quality work throughout the extended session:

Warm-Up Phase (0:00-0:15) - 15 Minutes

  • 5 minutes general cardiovascular warm-up
  • 5 minutes dynamic mobility for primary joints
  • 5 minutes progressive activation with bodyweight movements

Primary Strength Phase (0:15-0:55) - 40 Minutes

  • 2-3 compound movements (squats, bench press, deadlifts, etc.)
  • 4-5 sets per exercise with progressive loading
  • Moderate-to-heavy loads (75-90% 1RM)
  • Substantial rest periods (2-3 minutes between sets)

Recovery Break (0:55-1:00) - 5 Minutes

  • Hydration
  • Light mobility work
  • Mental reset

Secondary Strength Phase (1:00-1:30) - 30 Minutes

  • 3-4 accessory movements
  • 3-4 sets per exercise
  • Moderate loads (65-75% 1RM)
  • Shorter rest periods (60-90 seconds)

Conditioning Finisher (1:30-1:43) - 13 Minutes

  • Circuit-style training
  • 2-3 rounds of 3-4 exercises
  • Light-to-moderate loads with higher repetitions
  • Minimal rest between exercises

Cooldown Phase (1:43-1:53) - 10 Minutes

  • 3 minutes light cardiovascular activity
  • 7 minutes static stretching and myofascial release

113-Minute Hypertrophy Workout Template

This template focuses on muscle growth through higher volume and varied training techniques:

Warm-Up Phase (0:00-0:13) - 13 Minutes

  • 5 minutes light cardio
  • 8 minutes targeted warm-up for primary muscle groups

Primary Muscle Group Focus (0:13-0:48) - 35 Minutes

  • 2-3 compound exercises for target muscle group
  • 4 sets per exercise with moderate-heavy load (70-80% 1RM)
  • 8-12 repetition range
  • 90-120 seconds rest between sets

Secondary Muscle Group Focus (0:48-1:18) - 30 Minutes

  • 3-4 exercises for secondary muscle groups
  • 3-4 sets per exercise
  • Varied techniques (supersets, drop sets, time under tension)
  • 60-90 seconds rest between sets

Recovery Break (1:18-1:23) - 5 Minutes

  • Hydration and nutrition
  • Light movement

Isolation Work (1:23-1:48) - 25 Minutes

  • 3-4 isolation exercises
  • 3 sets per exercise with higher repetitions (12-20)
  • Focus on mind-muscle connection and peak contraction
  • 45-60 seconds rest between sets

Cooldown Phase (1:48-1:53) - 5 Minutes

  • Progressive stretch for trained muscle groups
  • Light self-myofascial release work

113-Minute Endurance/Cardio Workout Template

This template builds cardiovascular capacity through varied intensities and modalities:

Warm-Up Phase (0:00-0:10) - 10 Minutes

  • Progressive intensity increase
  • Dynamic mobility for primary joints

Base Endurance Block (0:10-0:40) - 30 Minutes

  • Steady-state cardio at 65-75% max heart rate
  • Consistent pace maintenance

Threshold Training Block (0:40-1:05) - 25 Minutes

  • 5 x 4-minute intervals at 80-85% max heart rate
  • 1-minute active recovery between intervals

Recovery Break (1:05-1:10) - 5 Minutes

  • Hydration
  • Light stretching

High-Intensity Interval Block (1:10-1:30) - 20 Minutes

  • 10 x 1-minute intervals at 85-95% max heart rate
  • 1-minute complete recovery between intervals

Technical Finisher (1:30-1:43) - 13 Minutes

  • Skill-based drills at moderate intensity
  • Focus on technique and efficiency

Cooldown Phase (1:43-1:53) - 10 Minutes

  • Gradual intensity reduction
  • Progressive return to resting heart rate

Managing Intensity Throughout Extended Workouts

One of the biggest challenges in 113-minute workouts is maintaining appropriate intensity throughout the entire session. Consider these strategies:

  • Strategic Loading: Front-load the most neurologically demanding exercises when CNS fatigue is minimal
  • Intensity Waves: Alternate between high and moderate intensity blocks rather than maintaining peak intensity throughout
  • Training Density: Manipulate rest periods strategically—longer in early phases, shorter in later phases
  • Exercise Sequencing: Move from larger to smaller muscle groups as the workout progresses
  • Intra-Workout Nutrition: For sessions exceeding 90 minutes, consider carbohydrate intake during training (15-30g per hour)
  • Hydration Protocol: Consistent fluid intake throughout the session (approximately 8-12oz every 20 minutes)

These strategies help maintain performance quality throughout the entire 113-minute duration while reducing injury risk and optimizing overall training effect.

Sample 113-Minute Workout Programs

Here are detailed, ready-to-implement 113-minute workout programs for specific goals:

Total Body Strength Development Workout

This comprehensive strength program develops total-body power and strength:

Warm-Up (15 minutes)

  • 5 minutes rowing machine or light jogging
  • 10 minutes dynamic mobility routine:
    • Hip circles: 10 each direction
    • Walking lunges with rotation: 10 each leg
    • Arm circles: 10 each direction
    • Bodyweight squats: 15 reps
    • Push-up to down dog transitions: 10 reps
    • Band pull-aparts: 15 reps

Primary Strength Block (45 minutes)

  • Back Squat:
    • 5 sets: Warm-up sets, then 5×5 @ 80-85% 1RM
    • Rest: 3 minutes between working sets
  • Weighted Pull-Ups:
    • 4 sets of 6-8 reps with appropriate load
    • Rest: 2.5 minutes between sets
  • Bench Press:
    • 5 sets: Warm-up sets, then 5×5 @ 80-85% 1RM
    • Rest: 2.5 minutes between working sets

Recovery Break (5 minutes)

  • Hydration
  • Light mobility work

Secondary Strength Block (30 minutes)

  • Romanian Deadlifts:
    • 4 sets of 8-10 reps @ 70-75% 1RM
    • Rest: 2 minutes between sets
  • Incline Dumbbell Press:
    • 3 sets of 8-10 reps @ moderate load
    • Rest: 90 seconds between sets
  • Barbell Rows:
    • 3 sets of 8-10 reps @ 70-75% 1RM
    • Rest: 90 seconds between sets

Conditioning Circuit (10 minutes)

  • 2 rounds of:
    • Kettlebell Swings: 20 reps
    • Push-ups: 15 reps
    • Dumbbell Walking Lunges: 12 reps per leg
    • Mountain Climbers: 30 seconds
  • Minimal rest between exercises, 1 minute between rounds

Cooldown (8 minutes)

  • 3 minutes light cycling or walking
  • 5 minutes full-body stretching routine

Upper Body Hypertrophy Specialization Workout

This program delivers maximum muscle-building stimulus to the upper body:

Warm-Up (13 minutes)

  • 5 minutes light rowing or arm bike
  • 8 minutes targeted warm-up:
    • Band pull-aparts: 2×15
    • Scapular push-ups: 2×15
    • Wall slides: 2×10
    • Light dumbbell complex: lateral raises, front raises, external rotations (10 each)

Chest & Back Primary Work (35 minutes)

  • Incline Barbell Bench Press:
    • Warm-up sets, then 4 working sets of 8-10 reps @ 70-75% 1RM
    • Rest: 2 minutes between sets
  • Weighted Pull-Ups or Lat Pulldowns:
    • 4 sets of 8-10 reps
    • Rest: 2 minutes between sets
  • Flat Dumbbell Press:
    • 4 sets of 10-12 reps
    • Rest: 90 seconds between sets
  • Chest-Supported Rows:
    • 4 sets of 10-12 reps
    • Rest: 90 seconds between sets

Shoulders & Arms Work (30 minutes)

  • Seated Dumbbell Shoulder Press:
    • 4 sets of 10-12 reps
    • Rest: 90 seconds between sets
  • Superset: (perform back-to-back)
    • EZ Bar Curls: 3 sets of 10-12 reps
    • Skull Crushers: 3 sets of 10-12 reps
    • Rest: 60 seconds after completing both exercises
  • Superset: (perform back-to-back)
    • Lateral Raises: 3 sets of 12-15 reps
    • Face Pulls: 3 sets of 15-20 reps
    • Rest: 60 seconds after completing both exercises

Recovery Break (5 minutes)

  • Hydration and quick snack if needed
  • Light mobility work

Isolation Finishers (25 minutes)

  • Cable Flyes: 3 sets of 12-15 reps with focus on peak contraction
  • Single-Arm Cable Rows: 3 sets of 12-15 reps per arm with focus on scapular retraction
  • Triplet: (perform three exercises in sequence)
    • Dumbbell Concentration Curls: 3 sets of 12 reps per arm
    • Rope Tricep Pushdowns: 3 sets of 15 reps
    • Cable Lateral Raises: 3 sets of 15 reps per side
    • Rest: 60 seconds after completing all three exercises

Cooldown (5 minutes)

  • Upper body stretching sequence with emphasis on chest, shoulders, and biceps

Endurance Athletics Development Workout

This program builds cardiovascular endurance across different energy systems:

Warm-Up (10 minutes)

  • 5 minutes easy jogging or cycling with gradually increasing pace
  • 5 minutes dynamic mobility:
    • Walking lunges
    • Leg swings (forward/back and side-to-side)
    • Arm circles
    • Hip openers
    • Bodyweight squats

Base Endurance Phase (30 minutes)

  • Continuous running, cycling, or rowing at 65-75% of maximum heart rate or at a conversational pace
  • Focus on maintaining consistent effort and proper form

Lactate Threshold Training (25 minutes)

  • 5 intervals of 4 minutes at 80-85% of maximum heart rate (comfortably hard pace)
  • 1 minute active recovery between intervals (very light jogging or walking)
  • Focus on maintaining consistent pace during each interval

Recovery Break (5 minutes)

  • Hydration
  • Light walking
  • Brief stretch if needed

High-Intensity Interval Phase (20 minutes)

  • 10 intervals of 1 minute at 85-95% of maximum heart rate (hard to very hard effort)
  • 1 minute complete recovery between intervals (walking or very light movement)
  • Maintain quality over quantity—adjust intensity if form deteriorates

Technical Skills Phase (13 minutes)

  • Sport-specific drills at moderate intensity:
    • For runners: strides, form drills, hill technique
    • For cyclists: cadence drills, cornering practice
    • For swimmers: stroke technique drills
    • For team sports: sport-specific movement patterns

Cooldown (10 minutes)

  • 5 minutes very easy movement with gradually decreasing intensity
  • 5 minutes static stretching for primary muscle groups:
    • Quadriceps
    • Hamstrings
    • Calves
    • Hip flexors
    • Lower back

Recovery Strategies for Extended Workouts

Extended 113-minute training sessions place significant demands on the body, requiring enhanced recovery strategies:

Post-Workout Nutrition for Extended Sessions

After a 113-minute workout, your nutritional needs are heightened compared to shorter sessions:

  • Carbohydrate Intake: Aim for 0.8-1.2g carbohydrates per kg of bodyweight within 30-60 minutes post-workout to replenish glycogen stores
  • Protein Requirements: Consume 30-40g of high-quality protein shortly after finishing to support muscle repair
  • Hydration Protocol: Replace approximately 150% of fluid loss (weighing before and after can help determine this)
  • Electrolyte Replacement: Particularly important after sweaty sessions—sodium, potassium, and magnesium should be prioritized
  • Anti-Inflammatory Foods: Incorporating foods rich in antioxidants and omega-3 fatty acids can help manage inflammation from extended training

Sample post-workout meal: Smoothie with whey protein, banana, berries, spinach, and coconut water, followed by a complete meal 1-2 hours later containing chicken breast, sweet potatoes, and leafy greens.

Physical Recovery Methods

Specific physical recovery techniques that support recuperation after 113-minute workouts:

  • Contrast Water Therapy: Alternating between cold (50-59°F) and warm (104-106°F) water immersion has shown benefits for reducing perceived soreness and fatigue
  • Self-Myofascial Release: 10-15 minutes of foam rolling or massage ball work targeting the primary muscles trained
  • Compression Garments: Wearing compression clothing for 2-3 hours post-workout can help reduce swelling and perceived soreness
  • Active Recovery Sessions: Light activity (30-40% intensity) for 20-30 minutes the day after intense sessions promotes blood flow without additional fatigue
  • Sleep Optimization: Aim for 7-9 hours of quality sleep with particular attention to sleep hygiene practices

Integrating 113-Minute Workouts into Your Training Program

To avoid overtraining while benefiting from longer sessions, consider these programming strategies:

  • Frequency Management: For most individuals, limit 113-minute sessions to 1-2 times per week, with shorter sessions on other training days
  • Surrounding Workouts: Follow extended sessions with either a rest day or light active recovery session
  • Periodization: Consider using 113-minute sessions primarily during specific training blocks rather than year-round
  • Deload Scheduling: Plan deload weeks every 4-6 weeks when regularly employing extended training sessions
  • Monitoring Systems: Use subjective measures (perceived exertion, mood, sleep quality) and/or objective markers (heart rate variability, resting heart rate) to assess recovery status

Sample weekly schedule incorporating a 113-minute workout:

  • Monday: 113-minute strength session
  • Tuesday: 30-45 minute active recovery (light cardio, mobility)
  • Wednesday: 60-minute moderate intensity session
  • Thursday: Full rest or very light activity
  • Friday: 60-70 minute moderate-to-high intensity session
  • Saturday: 113-minute endurance session
  • Sunday: Complete rest

Frequently Asked Questions

How many calories can you burn in a 113-minute workout?

The calorie burn during a 113-minute workout varies significantly based on multiple factors, including exercise type, intensity, body weight, fitness level, and individual metabolism. For a 170-pound (77kg) person, approximate calorie expenditures for different workout styles over 113 minutes would be: high-intensity circuit training (1,000-1,350 calories), moderate strength training (700-900 calories), steady-state cardio like running (900-1,100 calories), or low-intensity activities like walking or light yoga (350-500 calories). To maximize calorie expenditure during a 113-minute session, incorporate large muscle group exercises, maintain elevated heart rate, include intermittent high-intensity segments, minimize rest periods, and use heavier weights when appropriate. Remember that calorie burning continues after the workout through excess post-exercise oxygen consumption (EPOC), particularly following intense sessions. While calorie burn is one metric, other important training outcomes include strength gains, muscle development, cardiovascular health improvements, and skill mastery.

Is a 113-minute workout too long for beginners?

Yes, a 113-minute workout is generally too long for beginners. For those new to structured exercise, 30-45 minute sessions are more appropriate and provide several advantages: they're less physically demanding, reducing injury risk and excessive soreness; they're more psychologically manageable, building confidence and consistency; they allow for proper technique development before adding duration challenges; and they promote gradual physiological adaptation. Beginners typically see significant progress with shorter workouts due to their untrained status. When starting a fitness program, quality always trumps quantity – perfect form and progressive intensity increases in shorter sessions yield better results than longer, lower-quality workouts. Beginners should gradually increase workout duration over 3-6 months, potentially adding 5-10 minutes every 2-3 weeks as conditioning improves. Even advanced exercisers often benefit more from focused 45-75 minute sessions rather than extended workouts unless they're training for specific competitive events with endurance requirements. If time efficiency is a concern, beginners can incorporate interval training and circuit-style workouts to maximize results from shorter sessions.

What should I eat before and during a 113-minute workout?

For a 113-minute workout, proper nutrition before and during the session is critical for maintaining energy levels and performance. Pre-workout, consume a balanced meal 2-3 hours before containing moderate protein (20-30g), substantial carbohydrates (40-60g), and lower fat (10-15g) – something like chicken with rice and vegetables or oatmeal with protein powder and fruit. If training occurs with less lead time, opt for a smaller, easily-digestible snack 30-60 minutes prior – examples include a banana with peanut butter, Greek yogurt with berries, or a small smoothie. During your 113-minute session, intra-workout nutrition becomes important because glycogen stores may begin depleting significantly after 60-90 minutes. For sessions of this length, aim to consume 30-60g of quickly-digesting carbohydrates, particularly if workout intensity is moderate to high. Practical options include sports drinks (sipping throughout), energy gels (every 30-45 minutes), ripe bananas, or specialized intra-workout supplements containing fast-acting carbohydrates like dextrose or highly-branched cyclic dextrin. Hydration is equally important – consume 5-10oz of fluid every 15-20 minutes, potentially with electrolytes if sweating heavily. Individual tolerance varies, so experiment during training sessions before implementing nutrition strategies in competition or particularly important workouts.

How frequently should I incorporate 113-minute workouts into my routine?

The optimal frequency for incorporating 113-minute workouts depends on several individual factors, including training experience, recovery capacity, overall program structure, and specific goals. For most intermediate to advanced trainees, limiting these extended sessions to 1-3 times per week is appropriate. More experienced athletes with excellent recovery capabilities might sustain 2-3 such sessions weekly, while those with average recovery might benefit most from just 1-2 weekly. Balance these longer sessions with shorter, more focused workouts on other training days to maintain quality while managing fatigue. Pay close attention to recovery indicators like persistent muscle soreness, sleep quality, resting heart rate elevations, decreased performance, or emotional burnout. If these signs appear, reduce the frequency of extended workouts. Those training primarily for strength or power may benefit from fewer extended sessions (perhaps just 1 weekly), while endurance athletes might incorporate more (2-3 weekly during specific training blocks). Consider periodizing the frequency, having training blocks with more frequent 113-minute sessions followed by periods of shorter workouts. The key is individualizing based on your response – some athletes thrive with longer, less frequent training, while others perform better with shorter, more frequent sessions.

How does age affect the suitability of 113-minute workouts?

Age significantly impacts the suitability and approach to 113-minute workouts, requiring thoughtful adjustments across the lifespan. Younger athletes (teens to early 20s) typically recover faster and may tolerate extended workouts well, though technique development and appropriate progression should remain priorities. In prime athletic years (mid-20s to late 30s), 113-minute sessions can be fully leveraged, with focus on performance optimization and specific adaptations. As individuals enter their 40s and 50s, recovery capacity gradually decreases, necessitating more strategic implementation – potentially reducing frequency to once weekly, incorporating more mobility work, and extending warm-up phases. For those 60+ years, 113-minute continuous high-intensity training becomes less appropriate for most, though active seniors with established fitness backgrounds may still benefit from extended sessions with modified intensity, additional recovery intervals, and greater emphasis on maintaining function and tissue quality. Regardless of age, proper nutrition, hydration, and recovery become increasingly important for longer workouts as one ages. Older adults should particularly monitor joint stress during extended sessions and potentially divide training into shorter, more frequent workouts rather than fewer long sessions. The biological reality is that recovery periods typically need to lengthen with age, making the integration of extended workouts more nuanced for older fitness enthusiasts.