Training Log — Conditioning
Training Log — Conditioning
Living journal for the 8-week conditioning block. Track session type, duration, heart rate zones, and how your engine responds over time.
How to Use This Log
- Log every session — LISS, , HIIT, sprints.
- Track heart rate when possible (Zone 2 should feel easy; if you can’t talk, you’re going too hard).
- Rate honestly.
- Track morning resting HR and HRV if you have a wearable.
- Weekly reflection every Sunday. Test weeks 1 and 8.
Progression Reminders
- 80/20 rule: 80% of easy, 20% hard.
- Zone 2 target: full conversation pace. Slow down if you can’t.
- Full recovery between sprint reps: 3-5 min.
- week 5. Test week 8.
- Never stack hard conditioning on hard lifting. 6+ hours apart minimum.
Heart Rate Zones (Quick Reference)
| Zone | % Max HR | Talk Test | Primary System |
|---|---|---|---|
| 1 | 50-60% | Full conversation | Oxidative |
| 2 | 60-70% | Full conversation, slightly breathless | Oxidative |
| 3 | 70-80% | Short sentences | Mixed |
| 4 | 80-90% | A few words | |
| 5 | 90-100% | No talking | -PC + glycolytic |
Estimate max HR: 220 - age. Not perfect, but close enough for zone training.
Daily Entry Template
Date: ______________________
Session: [ ] LISS (Zone 2) [ ] Tempo (Zone 3) [ ] HIIT (Zone 4-5) [ ] Sprints (ATP-PC) [ ] Sport Practice [ ] Test Day [ ] Rest
Duration: ______ min
Distance: ______
Heart Rate
Average HR: ______ Max HR: ______
Effort
Average RPE (1-10): ______
Intervals completed (if applicable): ______ / ______
Recovery Markers
Morning resting HR: ______
HRV (if tracked): ______
Sleep last night: ______ hours
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Sessions completed: ______ / 3
1. Total conditioning volume this week (min):
2. Zone distribution this week:
| Zone | Minutes | % of Total |
|---|---|---|
| 1-2 | ||
| 3 | ||
| 4-5 |
3. Easy sessions actually easy? [ ] Yes [ ] Mostly [ ] No — going too hard
4. Resting HR trend: [ ] Down (good) [ ] Steady [ ] Up (check recovery)
5. HRV trend: [ ] Up [ ] Steady [ ] Down
6. One adjustment for next week:
Test Day (Weeks 1 and 8)
Date: ______________________
Conditions: Weather ____________ Surface ____________ Time of day ____________
| Test | Result | Notes |
|---|---|---|
| 2-mile run (time) | ||
| 500m row (time) | ||
| 1-min bike (distance) | ||
| 5-min bike (distance) | ||
| Resting HR | ||
| HRV |
8-week change:
| Test | Week 1 | Week 8 | Change |
|---|---|---|---|
| 2-mile run | |||
| 500m row | |||
| 5-min bike | |||
| Resting HR |
Cycle Review (Week 8)
Cycle: ______
1. improvements hit target? [ ] Yes [ ] Partially [ ] No
2. Strength maintained while conditioning was up? [ ] Yes [ ] Mostly [ ] No — interference
3. Deload + taper completed? [ ] Yes [ ] No
4. Ready for: [ ] Repeat block [ ] Shift to strength focus [ ] Sport-specific prep [ ] Maintain only
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Conditioning Program README
- (concept)
- Conditioning Methods (concept)
- Recovery Between Sessions (concept)