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It's not just about running or cycling more, because a lot of people jump into intense training without first checking if their body can handle the pace and end up getting injured after two months 😅 What works better is mixing endurance with strength in your legs and core, because at the 60-70 minute mark that's when your stability and posture start to fall apart, and that's where you mess up. So before you push yourself for 90 straight minutes, spend a couple of weeks strengthening those support muscles with squats, planks and glute work, then go ahead with longer sessions but make them progressive.
Cardiovascular endurance is the foundation for lasting 90 minutes, so the first thing is to train your heart. Start with 30-40 minute sessions three times a week running, biking, or swimming at a pace where you can still talk. After two or three weeks, gradually increase until you're doing hour-long sessions. The secret is consistency, not going all-out from the beginning. I see people who want to do it all in a week and then get injured or burned out; it's better to build up gradually.
Beyond cardio, you need leg strength and core stability. Two days a week do squats, lunges, push-ups, and planks; you don't need anything complicated. Nutrition matters quite a bit too: eat carbs before training (bread, pasta, rice) and protein afterward so your muscles recover. Drink water constantly, don't wait until you're thirsty. Once you've been training regularly for three or four weeks, do one longer 60-70 minute session to see how your body responds and adjust from there.
Rest is non-negotiable. Sleep well the nights before hard training, and take at least one full rest day a week. I've seen that people who improve quickly are the ones who treat this as a process, not a race. With patience you'll hit 90 minutes without any problem.
What a lot of people forget is that endurance also depends on how your body breathes during the effort. If you don't master rhythmic breathing - inhaling through your nose for several steps, exhaling through your mouth for the same number - you get tired way sooner because your heart muscle works inefficiently. Try training that specifically in easy sessions before you add intensity, and you'll see you can last way longer without being completely wrecked at the end.
Avoid the mistake of ramping up intensity or duration too fast - your body needs to adapt gradually or you'll end up broken down. What works is mixing easy-paced days with harder sessions, because that way you give your muscles time to recover while you keep improving your aerobic capacity.
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