Conditioning — Aerobic Base Part 5: Transitioning to Mixed Conditioning

Once you’ve put in the work to build a strong aerobic foundation (true Zone 2 capacity), the next step is adding controlled intensity without losing your base.

The mistake most people make?
They abandon aerobic work completely and jump straight into daily HIIT sessions.
Result: burned out, injured, no progress.

The smart move: blend aerobic and anaerobic conditioning together over time.

✅ How to Transition to Mixed Conditioning

• Keep Aerobic Work:
  2–3 easy Zone 2 sessions weekly to maintain your base.

• Add Anaerobic Intervals Carefully:
  1–2 short sessions per week. Start with something like:

  • 30 seconds hard effort (Zone 4)

  • 90–120 seconds easy recovery (Zone 2)

  • Repeat for 15–20 minutes total.

• Choose Low-Impact Modalities:
  (especially early on) — rower, bike, sled pushes, ski erg, incline treadmill walking.
  Save running sprints for later when your body is ready.

• Monitor Intensity, Not Just Effort:
  True interval work should spike heart rate up, but recovery should bring it back down.
  If you can’t recover during rest periods, the intensity is too high or your aerobic base needs more work.

✅ Example Mixed Conditioning Week

• Monday: 45-min Zone 2 (easy effort)

• Wednesday: Interval session (20-min total)

• Friday: 30-min Zone 2 (moderate effort)

• Saturday: Optional fun zone (ruck, hike, long easy cardio)

Notice: More easy sessions than hard.
That's how you build an engine that doesn’t break down.

🚫 Pitfalls to Avoid

• 🚫 Doing HIIT every day (wrecks recovery, aerobic base fades)

• 🚫 Skipping aerobic sessions because "intervals are harder" (missing the point)

• 🚫 Going all-out on every interval (should feel challenging but repeatable)

✅ Key Takeaways

• Keep aerobic work as your foundation.

• Add intensity slowly and purposefully.

• Prioritize repeatability over maximal suffering.

• Monitor your recovery (good conditioning makes hard efforts easier, not harder).

The goal isn't just to be tired — it's to be fit, resilient, and recover faster.

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