When most athletes think about improving performance, they typically focus on lifting heavier, moving faster, and pushing harder. But there’s a hidden gem in athletic performance that often gets overlooked: aerobic conditioning. Whether you’re a former CrossFitter looking to maintain your edge, a tactical athlete needing endurance on the job, or an everyday athlete balancing fitness with the demands of everyday life, building a solid aerobic base is key to long-term success.
In this post, I’ll dive into why every athlete—no matter the goal—needs an engine powered by aerobic conditioning and how it directly boosts performance in ways that strength training alone can’t achieve.
The Science of Aerobic Conditioning
The aerobic system, also known as the oxidative system, is the body’s go-to engine for long-duration, lower-intensity activities. Think anything that lasts beyond two minutes. In this post, I will be brief on the explanation; however, I will be going more in-depth on the aerobic system and all energy systems in a future series on energy system development.
For now, know that the aerobic system uses oxygen to break down carbohydrates and fats, producing ATP (the energy your muscles need) steadily and sustainably. This system keeps you going over extended periods, making it critical for everything from running long distances to recovering between sets in the gym.
Many traditional gym-goers view aerobic conditioning—think boring, long-duration cardio—as a waste of time, or something better left for cyclists and cross-country runners. But the truth is, aerobic conditioning isn’t just for endurance athletes. It plays a critical role in recovery, energy management, and overall work capacity across all sports. Whether you’re pushing through a MetCon, running through military drills, or lifting in the gym, your aerobic system is always working in the background. The more developed it is, the better you can perform.
Why Every Athlete Needs Aerobic Capacity
Here’s the thing: improving your aerobic capacity is like adding an extra fuel tank to your engine. It builds work capacity, which lets you go harder, recover faster, and stay in the game longer. Here’s why every everyday athlete—no matter their focus—needs a strong aerobic system:
- Faster Recovery Between Sets and Workouts
A solid aerobic base helps clear waste products like lactate more efficiently, so you can recover faster between high-intensity sets or workouts. Research has shown that improving aerobic fitness enhances your body’s ability to regenerate ATP and clear lactate, leading to better performance during repeated bouts of exercise (Bishop & Jenkins, 1999). This means more quality reps in the gym and faster recovery for tactical athletes between physical challenges. - Improved Work Capacity
Aerobic conditioning isn’t just about endurance for long-distance running. It also plays a huge role in sustaining intensity during shorter, explosive efforts. With a stronger aerobic base, you can maintain a higher output over longer periods, whether you’re moving through a demanding workout or grinding through a tough mission. According to Wilson et al. (2012), aerobic conditioning can increase overall work capacity without hindering strength gains, allowing you to train harder and longer without burning out. - Enhanced Fat Utilization and Energy Efficiency
A well-developed aerobic system allows your body to utilize fat more efficiently for energy, sparing glycogen for when you really need it—like during intense efforts. This metabolic shift not only improves endurance but also supports fat loss without sacrificing muscle. For athletes balancing strength and conditioning, aerobic training at lower intensities helps maintain muscle mass while increasing fat oxidation (Helms et al., 2014).
Balancing Aerobic Conditioning with Strength Training
Now, I know what you’re thinking: “Won’t all this cardio kill my strength gains?” It’s a common concern, but the reality is that properly structured aerobic work can actually complement your strength training, not interfere with it. The key is in how you integrate it.
Strategic Programming:
Low-intensity aerobic work, like Zone 2 training, can be done between strength training days without conflicting with your strength sessions. A simple way I like to determine the right intensity is by using the 180bpm – your age formula (Maffetone, 1999) to calculate your ideal heart rate for Zone 2 cardio. By keeping your heart rate in the range of 180 minus your age, you stay in that sweet spot—typically around 60-70% of your max heart rate—where you’re building your aerobic base without causing excess fatigue or impacting your power output on heavy lifting days.
Bias Toward Cycling:
When it comes to choosing a modality for aerobic work, I prefer cycling. It is my go-to option. Evidence suggests that cycling may help retain muscle mass better than other forms of cardio while providing a low-impact workout that’s easy on the joints. I’ve also found, anecdotally, that it’s easier to maintain the appropriate intensity while on the bike compared to other modalities like running and rowing. This makes it an excellent choice for strength athletes who want to build aerobic capacity without sacrificing muscle. Cycling, whether done indoors or outdoors, lets you focus on conditioning without putting excessive strain on your lower body, making it more sustainable for long-term use and muscle preservation
Avoid Excessive High-Intensity Aerobic Work:
While high-intensity intervals (HIIT) have their place, doing them too often can indeed interfere with strength training by taxing your recovery systems. Instead, reserve higher intensity sessions for specific phases of training or sport-specific conditioning. For the most part, a steady dose of low-to-moderate intensity aerobic work will enhance your overall fitness without compromising your muscle gains.
How to Train Your Aerobic System
So, how do you start building an aerobic engine without sacrificing your strength? Here are a few tried-and-true methods that will fit seamlessly into your training routine:
- Zone 2 Training
This is the bread-and-butter of aerobic conditioning. Zone 2 refers to exercising at a moderate intensity where your heart rate stays around 60-70% of your max. You should be able to carry on a conversation at this level of effort, making it ideal for long, steady-state cardio.
Example Workout:- 45-60 minutes of easy jogging, cycling, or rowing, keeping your heart rate in Zone 2.
Key Benefit: Improves mitochondrial efficiency, enhances fat burning, and promotes recovery between higher-intensity efforts.
- 45-60 minutes of easy jogging, cycling, or rowing, keeping your heart rate in Zone 2.
- Aerobic Intervals
Aerobic intervals combine moderate-effort work with short rest periods, training your body to recover faster between efforts. These are great for athletes who need both endurance and the ability to repeat high-intensity movements.
Example Workout:- 5 x 5 minutes of moderate-intensity running or cycling at 70-75% effort, with 1-2 minutes of rest between intervals.
Key Benefit: Balances aerobic and anaerobic development while improving cardiovascular efficiency.
- 5 x 5 minutes of moderate-intensity running or cycling at 70-75% effort, with 1-2 minutes of rest between intervals.
- Long, Slow Distance (LSD)
Sometimes the old-school methods are still the best. Long, slow distance work is about sustaining a low-intensity effort for an extended period, ideal for building a rock-solid aerobic base.
Example Workout:- 60-90 minutes of steady-state running or cycling, keeping the effort conversational and comfortable.
Key Benefit: Builds your aerobic foundation, improves endurance, and enhances recovery.
- 60-90 minutes of steady-state running or cycling, keeping the effort conversational and comfortable.
Wrapping It Up
Building a strong aerobic base isn’t just for endurance athletes—it’s essential for anyone serious about long-term athletic performance. Whether you’re looking to recover faster, boost work capacity, or improve overall fitness, aerobic conditioning plays a critical role in your success. The best part? When done correctly, aerobic training enhances your performance without compromising your strength gains.
So, if you’ve been neglecting your aerobic system in favor of lifting heavier or going harder, now’s the time to rethink your approach. Start by incorporating some Zone 2 sessions or aerobic intervals into your routine, and watch your overall athletic performance soar.
Remember, strength and power are important, but the everyday athlete needs an engine. Your aerobic system is the foundation that will help you go harder, recover faster, and perform at your best for years to come.
References:
- Bishop D, Jenkins DG. The influence of resistance training on the critical power function & time to fatigue at critical power. Aust J Sci Med Sport. 1996 Dec;28(4):101-5. PMID: 9040899.
- Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012 Aug;26(8):2293-307. doi: 10.1519/JSC.0b013e31823a3e2d. PMID: 22002517.
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May 12;11:20. doi: 10.1186/1550-2783-11-20. PMID: 24864135; PMCID: PMC4033492.
- Myers J, Prakash M, Froelicher V, Do D, Partington S, Atwood JE. Exercise capacity and mortality among men referred for exercise testing. N Engl J Med. 2002 Mar 14;346(11):793-801. doi: 10.1056/NEJMoa011858. PMID: 11893790.
- Maffetone, P. (1999). The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness.