Cardio Methodologist
Zone 2 vs HIIT in Winter: Build a 6-Week Cycle Without Burnout
A practical framework for combining aerobic base work and intervals while keeping recovery stable.
Why the 80/20 split still works
When roughly eighty percent of sessions stay easy, joints and the nervous system recover more consistently. The remaining high-intensity block drives power and VO2 improvements without forcing extra rest days.
How to structure six weeks
Weeks 1-2 build total Zone 2 volume and keep one short interval session. Weeks 3-4 add a second interval day while reducing each hard block slightly. Weeks 5-6 hold intensity and trim total volume by fifteen to twenty percent.
Fatigue checks that matter
Track morning pulse, subjective fatigue, and interval quality. If pulse stays elevated by seven or more beats for two days, replace HIIT with low-stress movement.
Key takeaways
- check_circleWhy the 80/20 split still works: When roughly eighty percent of sessions stay easy, joints and the nervous system recover more consistently. The remaining high-intensity block drives power and VO2 improvements without forcing extra rest days.
- check_circleHow to structure six weeks: Weeks 1-2 build total Zone 2 volume and keep one short interval session. Weeks 3-4 add a second interval day while reducing each hard block slightly. Weeks 5-6 hold intensity and trim total volume by fifteen to twenty percent.
- check_circleFatigue checks that matter: Track morning pulse, subjective fatigue, and interval quality. If pulse stays elevated by seven or more beats for two days, replace HIIT with low-stress movement.
Discussions
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Great breakdown. The progression logic is easy to apply in a real weekly routine.
The fatigue control checkpoints are especially useful for remote workers.