Conditioning Guide and Protocols:
Understanding Cardio Training:
Cardiovascular training is essential for heart health, endurance, fat loss, and athletic performance. Whether you’re aiming for improved aerobic capacity, metabolic efficiency, or sports-specific conditioning, understanding different energy systems and training methods is crucial. This guide will explore evidence-based approaches to cardio training, ensuring efficiency and sustainability in your routine.
Energy System Development (ESD)
Cardio training engages three primary energy systems:
Aerobic (Oxidative) System:
Dominates in low to moderate-intensity activities lasting over 3 minutes.
Enhances endurance, fat oxidation, and cardiovascular efficiency.
Training Methods:
Zone 2 Training: 60-70% max HR (~130-150 BPM for most individuals). 30-90 minutes per session, 3-6x per week.
Long Slow Distance (LSD): Steady-state cardio, such as running, cycling, or swimming, at a conversational pace.
Tempo Runs: Moderate intensity (70-85% HR max), 20-40 minutes.
Anaerobic Glycolytic (Lactate) System:
Supports high-intensity efforts lasting 30 seconds to 2 minutes.
Develops lactate threshold and metabolic efficiency for prolonged efforts.
Training Methods:
Threshold Training: Sustained high-intensity work (~85-90% HR max) for 20-30 minutes.
Interval Training: 1:1 or 2:1 work-rest ratio, e.g., 30s hard / 30s easy for 10-20 minutes.
Fartlek Training: Alternating speeds during longer runs or cycling sessions.
Anaerobic Alactic (ATP-PC) System:
Powers explosive movements lasting up to ~10 seconds.
Essential for sprinting, jumping, and short maximal bursts of effort.
Training Methods:
Sprint Intervals: 5-10s sprints at 90-100% intensity, with 60-90s recovery.
Repeated Sprints: 6-10 reps of 10-30s sprints with full recovery.
Plyometric Circuits: Box jumps, bounding, and sled pushes for explosive power.
Polarized Training Approach
What is Polarized Training?
Polarized training is an endurance training model that emphasizes spending most of the training time at low intensities (Zone 1-2) and a smaller proportion at high intensities (Zone 4-5), while minimizing time spent in moderate intensities (Zone 3). Research suggests that this method optimally balances aerobic base development and high-intensity adaptation while reducing excessive fatigue.
Key Benefits:
Enhances aerobic capacity while avoiding excessive fatigue from mid-range efforts.
Improves lactate clearance and endurance performance.
Balances training load to prevent overtraining.
Application:
80% Low Intensity (Zone 1-2): Steady-state cardio, long-distance running, cycling, or rowing at a conversational pace.
20% High Intensity (Zone 4-5): High-intensity intervals, sprints, or short maximal efforts.
Minimal Time in Zone 3 (Moderate Intensity): Limit prolonged moderate-intensity efforts to avoid excessive fatigue accumulation.
7-Day Sample Cardio Routine (Beginner, Intermediate, Advanced)
This plan balances all energy systems and training methods for optimal cardiovascular adaptation.
Beginner Level:
Monday (Aerobic Base): 30 min Zone 2 steady-state cardio (brisk walk, light cycling).
Tuesday (Sprint Training): 6x 10s sprints @ 90% effort, 90s recovery.
Wednesday (Interval Training): 4 rounds of 30s hard effort / 60s easy recovery.
Thursday (Recovery Day): 20 min easy walk or light cycling.
Friday (Threshold Training): 15 min moderate effort (~80% HR max) tempo run or bike.
Saturday (Aerobic + Strength Blend): 40 min steady-state cardio + basic plyometric drills.
Sunday (Active Recovery): 20 min walk or yoga.
Intermediate Level:
Monday (Aerobic Base): 45 min Zone 2 steady-state cardio (light jog, moderate cycling).
Tuesday (Sprint Training): 8x 10s sprints @ 90-100% effort, 75s recovery.
Wednesday (Interval Training): 6 rounds of 45s hard effort / 45s recovery.
Thursday (Recovery Day): 30 min easy walk or light cycling.
Friday (Threshold Training): 20-25 min tempo run or Fartlek-style training.
Saturday (Aerobic + Strength Blend): 60 min Zone 2 steady-state cardio + advanced plyometric drills.
Sunday (Active Recovery): 30 min low-intensity movement.
Advanced Level:
Monday (Aerobic Base): 60 min Zone 2 steady-state cardio (run, cycle, row).
Tuesday (Sprint Training): 10x 10s sprints @ 100% effort, 60s recovery.
Wednesday (Interval Training): 8 rounds of 45s hard effort / 45s recovery.
Thursday (Recovery Day): 45 min easy walk or mobility work.
Friday (Threshold Training): 30 min tempo run (~85% HR max) or advanced Fartlek.
Saturday (Aerobic + Strength Blend): 90 min Zone 2 steady-state cardio + high-level plyometric circuits.
Sunday (Active Recovery): 30-45 min low-intensity activity (swimming, yoga).
References
Laursen, P. B., & Buchheit, M. (2019). Science and Application of High-Intensity Interval Training. Human Kinetics.
Seiler, S. (2010). What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? International Journal of Sports Physiology and Performance.
MacInnis, M. J., & Gibala, M. J. (2017). Physiological Adaptations to Interval Training and the Role of Exercise Intensity. Journal of Physiology.
Zadow, E. K., et al. (2021). The Effect of High-Intensity Sprint Training on Aerobic and Anaerobic Power. European Journal of Applied Physiology.
Stöggl, T. L., & Sperlich, B. (2014). Polarized Training Has Greater Impact on Key Endurance Variables than Threshold, High Intensity, or High-Volume Training. Frontiers in Physiology.
