Fitness / Conditioning
Add-on
Conditioning that does not fight the lifting week
Default is easy aerobic work. Intervals are optional and short. If lifting quality drops, cut intervals first.
Zone-2 default
| Option | Time | How hard |
|---|---|---|
| Walk, easy bike, easy row | 25–45 min | Nasal breathing or easy conversation |
| Incline walk | 20–30 min | Same talk test |
Two or three of these per week under either lifting template is enough for most referral use.
Optional intervals (at most 1× / week)
| Work | Recover | Repeats |
|---|---|---|
| 60–90 s hard but controlled | 2–3 min easy | 4–6 |
Do not pair a brutal interval day with Lower B deadlifts. Put intervals after an upper day or on a fully off day.