Blood Flow Restriction Training for Endurance

Run, Bike and Swim Better with Bands

Why Changes The Game

B3 Bands create a Deeper Slow Twitch Fatigue and Greater Aerobic Conditioning Adaptation

  • When you are doing aerobic exercise like running, biking, or swimming you are predominantly recruiting Slow Twitch Muscle Fibers
  • When wearing the Bands on your legs, your Slow Twitch Muscle Fibers have less oxygen to work with.
  • Soon after starting your aerobic exercise, you will notice your Slow Twitch Fibers quickly fatigue due to reduced oxygen.
  • As your continue to exercise, you will realize a deeper recruitment of Slow Twitch Fibers
  • Deeper fatigue of Slow Twitch Fibers results in greater adaption of your endurance and aerobic conditioning


  • Less Volume or Distance required
  • Faster Recovery
  • Greater Aerobic Conditioning
  • Faster Times

Results Guaranteed

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What are the Endurance Pros saying about

Endurance Trainer Paul Plummer of PXP Performance > Watch 11 minute video

3x National Mountain Bike Champion Brentt Ramharter > Watch 10 minute video

How to Train with

Protocol #1 : Every other Training Session with the Bands

- Use the Bands on alternating training sessions. Thus, if you bike twice a week, use the bands for 1 session. If you also run 4 times a week, use the bands for 2 sessions or every other session.
- For the first 4 sessions with Bands, only wear the Bands on Legs for 15-20 minutes to get acclimated. Thus, run or bike at least 4 x with only 2 bands on.
- After 4 sessions with Bands on legs,  you can train with all 4 Bands.
- You should hit maximal fatigue or failure on Bands days.
- As you get acclimated, you will require faster pace or added resistance to hit maximal fatigue.
- Your workout on BFR days should be quick at 15-20 minutes. Tell yourself it is ‘OK’ to only go 20 minutes, results will come by hitting a quick and deeper fatigue!

Protocol #2: Start your Training with the Bands

- Every training session, start your training with the all 4 bands for ~ 10 minutes to get a quick fatigue or burn.
- Then deflate or remove the Bands and quickly continue with your normal training.

Protocol #3: Finish your Training with the Bands

Every training session, complete 80% of the normal training volume.
- Then quickly add all 4 Bands and a do a ‘burnout’ or ‘finisher’ to maximal fatigue. This Should only take 5-10 minutes once Bands are added.
- Go quick between normal training and adding the Bands with very little rest.

Competition Days or Timing Days

- Warm Up with the all 4 bands for 3-5 minutes to get a quick light fatigue and pump.
- Do this within 5-10 minutes of when you are competing or timing yourself.

BFR Studies / Peer Reviews

Increased Aerobic Capacity & Endurance

Study : Cycle Training with BFR in Young Men

ReferenceEffects of Low-Intensity Cycle Training with Restricted Leg Blood Flow on Thigh Muscle Volume and VO2 MAX in Young Men

CONCLUSIONS: Significant improvements in VO2 max (6.4%) and exercise time until exhaustion (15.4%) were observed in the BFR-training group (p < 0.05) but not in the CON-training group (-0.1 and 3. 9%, respectively). The results suggest that low-intensity, short-duration cycling exercise combined with BFR improves both muscle hypertrophy and aerobic capacity concurrently in young men.


Study: 4 weeks of BFR and Cycling

Reference: The Effect of Speed, Power and Strength Training, and a Group Motivational Presentation on Physiological Markers of Athlete Readiness: A Case Study in Professional Rugby. Cook et al (2014)

CONCLUSIONS: Therefore, the increased metabolic and physiologic strains induced by blood flow restriction seem to have been responsible to trigger the adaptive responses linked to a longer time to fatigue after BFR training. Thus BFR Training is shorter, but produces results similar to much longer endurance training

Study: BFR Walk Training Effects on Performance


CONCLUSIONS: Blood flow restriction walk training resulted in significant improvements in VO2 max (p=.034), significant decreases in 1.5 mile run time (p=.024) and significant increases in thigh muscle cross sectional area (p=.016)BFR walk training represents a singular training methodology for improving aerobic capacity, endurance and muscular size at low training volumes and intensities. This may be beneficial for individuals undertaking concurrent strength and endurance training.


Study: 28 Young Male Soccer Players

Reference: Interval Training with Blood Flow Restriction on Aerobic Performance among Young Soccer Players at Transition Phase

CONCLUSIONS: The present study has been shown significant differences at maximum oxygen uptake between groups. It has been estimated increasing 3.66% at VO2 max in interval groups under blood restriction while has been shown only 1.43% increasing at maximum oxygen uptake in interval groups without blood restriction. This study investigated effect of interval training (moderate intensity-aerobic energy system) with blood flow restriction on the aerobic performance and rate of perceived exertion.  A difference of 1.43% vs 3.66% in VO2 max improvement is significant.

Athlete Speed Increases with BFR

Study: Low-intensity sprint training with BFR in well trained Sport Students.

Reference: Low-Intensity Sprint Training With Blood Flow Restriction Improves 100-m Dash

CONCLUSIONS: The BFR improved the 100-m dash time significantly more than low-intensity sprint interval training alone


Study: 15 Male College Track & Field Athletes

Reference: Eight days KAATSU-resistance training improved sprint performance in collegiate male track and field athletes

CONCLUSIONS: Overall 30-m dash times improved in the BFR-training group, with significant improvements occurring during the initial acceleration phase