Conditioning is the engine side of the floor: the treadmill work, the intervals, and the power movements that raise your heart rate without asking your joints to pay for it. At Coresa most of it happens on Woodway treadmills and with medicine balls, paced against your own numbers on the heart-rate displays.
The quiet secret of good conditioning is that most of it should not be heroic. The base gets built at conversational effort — incline walking is the most underrated tool in the building — and the hard intervals sit on top of that base one or two sessions a week, not five.
Effort is paced, not guessed
Every conditioning page here refers to effort in two languages: how it feels (could you speak in sentences, words, or not at all?) and what the displays show. Use whichever you trust; they teach each other over time. What the pages will not do is hand you a universal speed or grade, because your interval and the next person's interval are different numbers on the same screen.
Common questions
Is walking really conditioning?
On a grade, emphatically yes. Incline walking at a pace you could talk through is the aerobic base most people skip on their way to intervals they are not ready for.
How many hard conditioning sessions a week?
One or two genuinely hard ones is the productive ceiling for most people; the rest of the engine gets built easy. The HIIT frequency answer covers the reasoning.
