The unsexy, deeply effective training that makes every other session feel easier.
Zone two is the highest intensity you can hold while still speaking in full sentences. It feels too easy. That is the point.
Two to three sessions a week of forty minutes builds mitochondrial density, improves recovery between sets and makes hard sessions less hard. It is the least glamorous work with the biggest carry-over.
Keep your ego out of it. If your heart rate drifts above the conversational ceiling, slow down, shorten the stride and let your breathing settle.
Pick a modality you can repeat: bike, incline walk, rower or ski erg. Consistency beats specificity for aerobic base work.
After six weeks you will notice the difference in your last set of squats, and after twelve weeks your resting heart rate will have something to say about it.
Theo Grant
Conditioning Coach
