Conditioning
Build the engine. Keep the muscle.
Engine-building protocols for athletes who refuse to gas out.
- Length
- 8–12 weeks
- Sessions / wk
- 4–6
- Aerobic mins / wk
- 120–180
- Intervals / wk
- 2 sessions
Overview
What this is
Mixed-modal conditioning that builds a real aerobic base, then layers lactate threshold and alactic power on top. Designed for hybrid athletes who still want to keep their strength - programmed alongside lifting with zero interference effect.
Why it works
An aerobic base lowers resting heart rate, speeds inter-set recovery in the gym, and lets harder energy systems express themselves cleanly. Without it, intervals just dig a hole. Onyx conditioning starts with zone-2 volume and earns the right to go hard.
What's inside
Built into every block
- Zone-2 base work paired with weekly threshold and alactic intervals
- Sled, bike, row, sprint and loaded-carry options for every session
- Programmed alongside lifting - no interference effect
- Heart-rate and RPE targets on every session, not just 'go hard'
- Capacity tests every 4 weeks (5k row, 1-mile run, sled gauntlet)
- Mobility and breathing work woven into warm-ups
Training structure
Block-by-block breakdown
120–180 min/wk at 60–70% max HR, broken into 3–4 sessions. One short tempo session. No high intensity.
5k row or 1-mile run test. Volume cut 40%. Re-set zone-2 paces from new HR data.
2× weekly threshold intervals (e.g. 4×6 min @ 85%). Maintain 1–2 zone-2 sessions to protect the base.
Short max-effort intervals (10–15s) with 1:6 work:rest. Sled, hill or bike sprints. One threshold + one base session weekly.
Mixed-modal benchmark workouts that combine strength, intervals and base work. Compare to baseline.
Sample training week
A week in the program
- -Warm-up 10 min
- -4 × 6 min on bike or row @ RPE 8, 2 min easy between
- -Cool-down 10 min zone-2
- -45 min steady on bike, ruck or jog at 60–70% max HR
- -Nose-breathing throughout
- -8 × 15s sled push at max effort, 90s rest
- -3 × 40m heavy carry
- -5 min easy cool-down
- -60–75 min outdoor ruck, run or bike at conversational pace
- -Optional 20 min mobility after
- -20-min AMRAP: 400m row + 10 burpees + 10 KB swings
- -Pace for steady, not max
Coaching principles
Rules of the road
Earn the right to go hard
Intervals without a base are just suffering. Three weeks of zone-2 makes the next eight weeks of hard work actually productive.
Strength is the floor, not the ceiling
Lifting stays in the week. We just sequence it so heavy days and hard intervals never collide.
Nose breathing as a governor
If you can't hold nasal breathing in zone-2, the pace is too high. Slow down - that's where the adaptation lives.
Test, don't guess
Re-test the same benchmark every 4 weeks. Numbers tell you whether the block worked.
Nutrition
Fuel the work
- Calories: maintenance - conditioning blocks are not the time to cut hard
- Carbs: 5–8 g/kg on interval days, 3–5 g/kg on zone-2 days
- Electrolytes (sodium 800–1500 mg) before every session over 45 minutes
- Protein stays at 1.8–2.2 g/kg to protect muscle through the volume
Recovery
Recover to repeat
- Track morning resting HR - a 5+ bpm spike means swap a hard session for zone-2
- Cold exposure post-interval is fine; avoid it post-strength
- One full rest day per week, plus one active-mobility-only day
- Sleep 8h+, especially in weeks 8–10 when intensity peaks
Who it's for
Hybrid athletes, tactical operators, combat-sport athletes, and lifters who want to stop gassing out by minute three of a hard set or a long set of stairs.
Who it's not for
Anyone in a strength peak - finish the meet first, then layer conditioning back in.
Frequently asked
Answers, fast
Ready to start conditioning?
Open the Onyx app and pick the program tier that fits your level.