A Focus On... Conditioning (for the time-poor)
Elite Focus
Strength & Conditioning, Multi-sport, Tactical / Military, Endurance, General FitnessShort on time? Give your conditioning a clear job instead of another random hard session.
WHO IT'S FOR Anyone who needs a tight conditioning block — aerobic and anaerobic work mixed in, not the same blast every day.
WHAT YOU GET Four weeks with a small testing window at the start and end. Sample week: progress check / testing, alactic work, easy aerobic regeneration, aerobic power, and lactic work. Sessions are built around roughly 20-minute conditioning formats; allow a bit more time for prep and testing.
EQUIPMENT Required: any conditioning modality that gives you objective feedback (distance, speed, power or time) — rower, bike, run, ski-erg, etc. — plus a timer. Optional / alternatives: pick one primary mode for the start/end tests and keep it consistent; you can vary modes on other days if you want.
THE BLOCK Baseline → mixed aerobic/anaerobic week structure → retest at four weeks.
HOW TO USE IT Keep easy days easy. Hit the work:rest as written; extend recovery or stop if you can't do it safely. The short test is a one-minute effort with an objective result; the longer test should stay consistent from start to finish (instructions allow a duration of at least three minutes — pick one and repeat it).
RPE is an effort rating out of 10. Match the number as best you can, keep the movement solid, and log what you actually used in TrainHeroic.
Questions about swaps or setup? Send them through TrainHeroic. If a simple four-week conditioner is what you need, jump in and see what the retest says.
Dan Bunyan — Elite Focus
Conditioning
A
The 60 Second Dash
The 60 Second Dash Pick ANY piece of conditioning that you like, provided that it can give you some sort of feedback. Examples of feedback include: 1. Distance 2. Speed 3. Energy (either calories expended, or wattage outputted) To best capture the result, try to set up a lap or effort-feature on the piece of equipment so that you don't have to worry about anything other than the effort. For example, if you were to use a rower, select 'single time' and select 1 minute. The rower will then capture distance rowed and at what speed (average). My advice? Keep it simple!
Conditioning
B
The 10 Minute* Max Distance
The 10 Minute* Max Distance Now, before you look at this and despair, it doesn't have to be 10 minutes, but it needs to be 3 minutes at a minimum and, if you so choose, can be any for any time beyond that. Just be mindful, if you're interested in getting an idea of how AEROBICALLY fit you are, you'll need to work for longer than you'd probably like. This doesn't mean that you have to but do your best to pick a time that aligns with your interests. If in doubt, just reach out! As for the 60 Second Dash, you'll want something objective to record. Distance is a simple one, but if you're interested, average speed or output could also be useful.
Conditioning
A
20 Minute Alactic
Nothing to it, just remember, when you're on effort, it is MAXIMUM output. Pick whatever type of conditioning you want. Set 1 - 5 minutes 4 reps of 5 seconds work with 55 seconds recovery. Recovery - 2 minutes Set 2 - 6 minutes 4 reps of 10 seconds work with 80 seconds recovery. Recovery - 3 minutes Set 3 - 3 minutes 1 reps of 20 seconds work with 160 seconds recovery.
Conditioning
A
20 Minutes Aerobic Regen
Easy does it. Work without busting yourself here, there are other sessions in the week! Set 1 - 8.5 minutes 10 reps of 40 seconds work with 10 seconds recovery. Recovery - 1 minute Set 2 - 9 minutes 6 reps of 40 seconds work with 10 seconds recovery and, 4 reps of 50 seconds work with 10 seconds recovery. (go straight into the 50:10 efforts without rest)
Conditioning
A
20 Minute Aerobic Power
Challenge yourself but work within your limits. They'll improve if you remain consistent. Set 1 - 5.5 minutes 8 reps of 20 seconds work with 20 seconds recovery. Recovery 1 minute Set 2 - 6 minutes 6 reps of 30 seconds work with 30 seconds recovery. Recovery 1 minute Set 3 - 6 minutes 4 reps of 20 seconds work with 20 seconds recovery and, 4 reps of 30 seconds work with 20 seconds recovery.
Conditioning
A
20 Minute Lactic
Near to maximum output efforts. If you pop and you cannot continue, just stop the session. Alternatively, take longer rest between efforts and just dose the feeling of what it is to be full of lactic. Sometimes just knowing what it is (and that, while uncomfortable, is a survivable state). Set 1 - 6 minutes 2 reps of 30 seconds work with 120 seconds recovery and, 1 rep of 40 seconds work. Recovery - 6 minutes Set 2 - 6 minutes 1 rep of 30 seconds work with 120 seconds recovery and, 1 rep of 40 seconds work with 120 seconds recovery and, 1 rep of 40 seconds work.
Dan Bunyan
Dan has worked in a variety of performance spaces for almost 20 years ranging from preparing Olympic athletes to weekend recreational athletes. Dan has considerable experience in strength and conditioning for performance in field sports as well as athletic rehabilitation. Dan holds a Masters in Exercise Science, is a NSCA CSCS and a Level 3 ASCA S&C Coach.
Questions about swaps or setup? Send them through TrainHeroic. If a simple four-week conditioner is what you need, jump in and see what the retest says.
Get A Focus On... Conditioning (for the time-poor)
