Conditioning Mini-Series: What an Aerobic Base Is (and Why You Need One)

Your aerobic base is your foundation. Without it, you’ll gas out faster, recover slower, and hit walls in both training and body composition.

1. What the Aerobic System Does:

• Powers low- to moderate-intensity work

• Recharges your ATP stores (your body’s energy currency)

• Clears metabolic waste (lactic acid buildup)

• Supports heart and lung health (cardiac output)

2. Signs You Lack a Strong Aerobic Base:

• Heavy breathing after short efforts

• Slow between-set recovery

• Always feeling crushed after workouts

• Struggling to recover day-to-day

3. How to Build It:

• Frequency: 2–3x per week

• Duration: 30–90 minute sessions

• Intensity: Zone 2 (easy/moderate — you can talk but not sing)

• Methods: Echo bike, rowing, sled work, incline treadmill walk, cycling

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