The Movement System Podcast A Coach's Guide to Conditioning
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Feb 25, 2026 A practical walkthrough of the conditioning spectrum from aerobic base work to all-out sprints. Clear explanations of zone two training, heart-rate targets, and how much aerobic work to do for different goals. Guidance on threshold and tempo sessions, interval formats for VO2 max work, and short maximal bursts. Tips for balancing aerobic and anaerobic sessions using an 80/20 approach.
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Use Cyclical Movement For Zone Two Sessions
- Do zone two sessions using a cyclical movement (run, bike, row) for at least ~30 minutes to build aerobic base.
- Aim for 60–70% of max heart rate and use steady pace sessions to allow high weekly volume.
Zone Two Builds Heart Size Not Just Fitness
- Zone two primarily enlarges the left ventricle, increasing stroke volume so each beat ejects more blood.
- This structural heart adaptation improves oxygen delivery and is analogous to GPP hypertrophy as a base phase.
Zone Two Improves Cellular Oxygen Delivery And Recovery
- Zone two also increases mitochondrial density, capillarization, and heart rate variability, boosting oxygen delivery and recovery.
- Increased HRV indicates improved parasympathetic tone, which makes zone two useful on recovery days.