Every phase of RevoFit has a purpose.
Nothing here is random, recycled, or thrown together to “make you sweat.” Each six-week block is part of a larger system built to prepare your body for the seasons ahead. This one — running from November through mid-December — is all about preparing you for ski and winter-sport season.

It builds directly off the last two blocks of foundational strength and power output, taking those qualities and applying them to the specific demands of skiing, snowboarding, and winter adventures: absorbing and generating force, ability to rotate, staying reactive, and maintaining endurance for a full day on the mountain.

Day 1 – Strength: Control, Balance, and Bracing

Our first training day focuses on time under tension and eccentric control — slowing things down so your body learns to absorb and organize force before producing it again.

We’re emphasizing mid-stance strength — that “stacked” position where you’re balanced, ribs over hips, pressure even through the mid-foot. It’s the same posture and control you need to stay balanced over skis.

Many people struggle with this phase of propulsion, particularly in squats. If you’re somebody who has to constantly push your knees out to get squat depth, this may apply to you.

Expect to feel the work through the quads, hips, and core in a way that builds stability and rotational control. It’s going to burn now so you don’t burn out on the mountain. 

There’s also an emphasis on anterior loads (Front squats, goblet squats, etc) to ensure you are able to maintain a centered stance – Ribs stacked over hips – For better control in the gym and on the slopes.

This day is about structure — teaching your body to handle eccentric load, decelerate safely, and build real-world strength that translates to the mountain.

Day 2 – Ski Plyometrics: Rhythm, Reactivity, and Pliability

This is where power meets precision. Skiing and snowboarding aren’t just about leg strength in single reps — they’re about rhythm, timing, and reactivity.

Our plyometric day trains the stretch-shortening cycle — your body’s ability to store and release energy efficiently. You’ll move through hops, jumps, and rotational drills that build joint and connective-tissue resiliency while improving coordination and proprioception.

The key here is rhythm. You’re training your body to yield and rebound, to stay elastic and reactive under movement — just like when carving turns or adjusting to uneven terrain.

This type of workout is integral to winter sport prep, but it must be done with intent. Lazy reps or incorrect effort levels won’t help and could even detrain the qualities we’re going for. 

This day is about teaching the body to stay adaptable, athletic, and efficient while performcing dynamic movement.

Day 3 – Conditioning: Capacity and Recovery Under Fatigue

True endurance isn’t just about going until you’re exhausted — it’s about staying composed and efficient when you are.

Our conditioning days this block are designed to build aerobic capacity and heart rate recovery ability — your body’s capacity to sustain moderate to hard efforts, recover quickly, and repeat. This is the kind of conditioning that keeps you skiing, hiking, or training all day without falling apart.

The sessions pair interval work with complex movement under fatigue, training you to maintain posture, breathing, and coordination when tired. 

Expect cues like:

“Recover while you move.”
“Relax the jaw. Drop the shoulders. Control your breath.”

This type of training develops not just physical endurance, but mental composure — the ability to stay sharp, technical, and efficient when everyone else starts to fade.

Why It Matters

Every RevoFit block connects to the next — and this one bridges the gap between gym performance and outdoor performance. It’s built on principles of progressive overload, movement efficiency, and seasonal specificity.

While other gyms chase novelty or volume, we chase intent — using science AND experience based progression to build strength, resilience, and capacity that lasts well beyond the walls of the gym.

This is what separates Revo from the rest:
Intelligent programming. Expert coaching. Real-world results.

Ready for the Season?

This six-week RevoFit block runs through mid-December.
If your goal is to ski harder, move better, and stay capable all winter — this is your season to train with purpose.

The Science Behind the Program

This new 6-week RevoFit block is designed with one clear purpose: to prepare your body for winter sports and life outside the gym by training like an athlete.

Here’s some concepts we’re incorporating into this month’s programming:

1. Strength Training with some French Contrast Training & Triphasic Training Principles
   → Combining heavy lifts with explosive plyometrics to improve both strength and power output through Post-Activation Potentiation (PAP).
   → Example: pairing heavy step-ups with box jumps so your nervous system learns to apply force quickly and efficiently.
   → Focusing on the eccentric, isometric, and concentric phases of movement to build resilient joints, stronger tendons, and more explosive concentric power. This month will mostly be eccentrics and concentrics, you can expect more isometrics next month!
   → Example: isometric split squat holds or controlled eccentrics under fatigue.
   
2. Energy System–Specific Conditioning
   
   • Athletic Plyometrics: low-amplitude, rhythm-based explosive movements that build power endurance and train fast-twitch fibers to use oxygen more efficiently.
     
   • High Resistance Intervals: max-output efforts with full recovery between bouts, teaching the body to produce and repeat powerful efforts while maintaining focus under fatigue.
     

Day-by-Day Training Focus

Day 1 – Strength & Contrast

• Heavy step-ups, RDLs, single-arm pressing – Winter sports like downhill or nordic skiing require you to be able to shift from hip to hip, manage and absorb pressure and force, and generate power under fatigue. This strength day progresses our members’ abilities to do so, a concept we will build on through the fall.
  
• Paired with jumps for French Contrast effect – We are building on the strength we focused on last month and developing power as we head into the fall. This can be developed and is absolutely necessary for winter sports.
  • Spend a summer running or on a bike? You’ll need this.
  • Strength and power are very much a neurological adaptation, by strategically combining the two, you train your brain and your musculoskeletal systems to better work together and perform the way you’ve always wanted on opening day.
    
• Goal: Build a foundation of hip extension strength, glute/hamstring durability, control your center of mass, and develop twitchy explosiveness for uphill and downhill winter demands.
  

Day 2 – Athletic Plyometrics

• Short-duration, reactive plyos and strength-speed work paired with moderate to short rest times to develop better recovery between bouts of effort
  
• Focus on power endurance: staying explosive even as fatigue builds
  • Most people only train “power” or “plyos” at the beginning of their workouts, completely missing the real-world application of those qualities. In action, we often need to be able to repeat the movements that plyometrics help us improve under a decent amount of fatigue, think a long day on the slopes or a ski descent after touring up the mountain. This program helps train your aerobic system AND your local muscles to recover faster between efforts and bounce back effectively.
  • This is one of the most overlooked concepts in injury prevention – Training both your mind and your body to focus and perform under fatigue. This type of training helps you from getting sloppy when you’re tired!
    
• Goal: Teach your body to bounce, recover, and keep producing power over time.
  

Important Consideration: True mountain and field athletes can express power fluidly and repeatedly — not just once.

Day 3 – High Resistance Intervals w/Movement Quality Integration

• Sprint-style intervals with complex tasks between efforts (push-ups, holds, rotational throws)
  • Piggy backing on the principle introduced in day 2 – This month’s conditioning day will help you build aerobic power endurance while also helping you train your movement quality and focus under fatigue. 
  • Performing relatively complex (but safe) movements after the intervals teaches your various energy systems to help you recover more efficiently as well as maintaining focus on movement quality. Often people want to be able to zone out during hard efforts, but training your brain to do so can lead to injury for trail and mountain athletes.
  • There will be a focus on breath and recovery, which can train you to better control your stress response surrounding hard efforts.
    
• Requires recovery to ~130 bpm before restarting
  
• Goal: Build aerobic & anaerobic power, sprint capacity, and focus under fatigue to reduce injury risk.
  

Theme for Day 3: Breathe, reset, and perform with intent — even when tired.

Why This Matters

Most people prep for winter with heavy squats or leg press sets and sprinkle in some slow-twitch aerobic training like running and then wonder why they gas out on the first ski day. This program helps you develop other important qualities needed for winter sports and overall athletic development.

We’re addressing the qualities that actually translate to the mountain:

• Strength + power (for control and explosiveness)
  
• Power endurance (to stay bouncy and reactive all day)
  
• Focus under fatigue (to keep movement quality high when you’re tired)
  

And it’s not just about sports. Recent research shows that power output is more strongly correlated with longevity and quality of life than strength or aerobic capacity alone. Training explosiveness = training for a longer, more capable life.

If you’re here for looks and gains, and don’t care about winter sports – Don’t worry, we’ve got you! Training these traits and energy systems help your glycolytic systems and aerobic systems work better together. So you can oxidize fat and keep building muscle to get that toned up look you’re going for!

Simplified Takeaways

• Day 1 = Strong + Explosive → Build muscle and power at the same time
  
• Day 2 = Bounce + Endure → Stay powerful & pliable even when tired & prevent injury
  
• Day 3 = Sprint + Focus → Push hard, recover well, stay sharp under fatigue
  

Together, these days build a complete athlete — no matter your age or ability.

Looking Ahead

This cycle is the bridge between a summer of adventures, late summer rebuilding and full-on winter preparation. By the end of October, you’ll not only feel stronger and more explosive — you’ll also be primed for the heavier contrast and winter-specific strength work coming next.

Still crushing the trails this fall? So are we. These qualities are hugely beneficial for trail running or mountain biking. Crush these workouts and reap all the rewards.

Get Rolling

Ready to train like an athlete and set yourself up for a strong winter?
Join us for this 6-week RevoFit block:

👉 Book a Free Strategy Session
👉 Start Your 10-Day RevoFit Trial

Heart Rate Variability (HRV) is one of the most available and heavily used technologies in health and wellness and it doesn’t seem to just be a fad. I’ve been using it for over ten years, starting with Joel Jamieson’s BioForce, then Morpheus, and I’ve tested most of the big-name devices you’ve heard of. It’s one of the few metrics I’ve stayed consistent with over the years and plan to continue to do so.

That being said, not all data is equal. HRV isn’t a magic number. It won’t tell you everything about your training or recovery, and it shouldn’t dictate your day. Still, when used correctly—and consistently—it can help guide your decisions about how to adjust your programming over time. Not necessarily on a day-to-day basis, but medium and long term.

Let’s get into how it works, what it’s actually useful for, and why you should use it as a tool, not a game to win.

What Is HRV and Why Should You Care?

HRV is a measure of the variation in time between heartbeats. At first, the idea might sound like a bad thing, but more variability usually means better nervous system health. Higher HRV often reflects a stronger parasympathetic (“rest and digest”) state, while lower HRV indicates higher sympathetic (“fight or flight”) activation.

Ever risen in the morning with a pounding heart rate after a night of drinking or anxious about a test? That’s your sympathetic nervous system in overdrive. Ideally, you’d see the opposite most mornings.

HRV is one of the best objective markers we have for tracking recovery and systemic stress. It tells us if your body is bouncing back from stress or if it’s stuck in a stressed state. Again, you should see fluctuations, that means you are applying the right amount of stress for adaptation. But HRV can help us take note when we are going too far in one direction or another.

Here’s a little more nuance for you: HRV doesn’t predict performance. You can PR on a low-HRV day and feel like garbage on a high one. Think of it more like your car’s check engine light than a fuel gauge. It doesn’t say how far you can go today—it tells you what kind of state your engine is in. This is why it’s still important to learn to feel how your body is recovering from day to day and not just rely on gamifying your HRV.

So What Does HRV Actually Tell Us (and What Doesn’t It)?

Let’s be clear: HRV is not perfect. It’s influenced by a ton of variables even with the equipment being imperfect—sleep, alcohol, hydration, stress, training load, and even how you breathe when you take the reading.

What it does tell you:

• General readiness and resilience
  
• How well you’re recovering from stress
  
• Whether your body is in sympathetic (stressed) or parasympathetic (recovered) mode
  
• Long-term trends in fitness and stress management
  

What it doesn’t tell you:

• How strong you are today
  
• Whether you’re going to crush or bomb your workout
  
• If your training plan is working (in isolation)
  
• Whether you should or shouldn’t train today—context is key
  

The most useful takeaway? HRV is a trend tool, not a daily grade. You’ll see ups and downs, especially when training hard (as you should). That’s normal. But those swings should be predictable. If HRV is consistently low and you feel drained, it’s time to pull back. If it’s rebounding after a deload or restful weekend, that’s a green light.

How to Apply HRV at Every Level of Training

Whether you’re an elite athlete or just trying to stay fit between Zoom calls, HRV can serve you. But how you use it should change depending on your context.

Elite & Competitive Athletes

HRV can help fine-tune your training blocks. Use it to monitor recovery between hard sessions and deloads. If HRV tanks after a peak phase and stays tanked, it’s a cue that you’ve pushed hard—maybe too hard—and some rest is overdue. You should see ebbs and flows following workouts that reflect the effort you put in.

For higher level athletes, you may find you disagree with your readings occasionally. This is why you don’t want to gamify or try to “win” HRV. It’s also why you shouldn’t panic if you get a poor reading and plan on doing a tough workout that day.

Use it as a tool to learn how you feel when you are recovering, pushing harder, and see if you can start to predict when it will suggest you should scale back. HRV is an effective tool to know when you should “test the fences” and when you should ease up.

Aspiring Athletes & “Hardcore Hobbyists”

This is where HRV shines. You’re training seriously but juggling life. No offense, but I’ve been coaching for over a decade and I often find people in this category don’t really know how they feel or if they’re recovering at all. 

HRV can help you learn to regulate intensity: green days are go-days, yellow might be technique or zone 2 work, and red days = recovery. It doesn’t have to be this black and white, but on a broader scale your workouts could adhere to this strategy.

Don’t use HRV to avoid training—use it to shift the focus of your session. Remember, stress is a good thing until it isn’t. You still need to be able to push hard, but if you’re limited because you’re always worn down, the data will reflect that and you may not get the results you want from your training.

Active General Population

HRV is a way to check in with your nervous system, especially if you’re dealing with work stress, poor sleep, or overtraining without realizing it. Use it to reinforce healthy habits. If your HRV drops every time you sleep poorly or drink too much, that’s valuable feedback. And, frankly, it will. HRV often dips quite a bit after just one or two drinks. This is objective data, not just some annoying influencer lecturing you about your life. 

If you feel like you’re in this population, the biggest thing would be to use HRV as a baseline data collection tool to help you fine tune your environment to help set you up for success. You will see very positive results in your HRV if you start sleeping better, fueling more healthily, and managing daily stress.

Best Practices for Tracking HRV (and Keeping Your Sanity)

Here’s what I recommend to all my clients:

• Take it at the same time each morning
  Right after waking up, before caffeine or training.
  
• Use the same device and method
  You’re tracking patterns, not comparing brands.
  
• Look at the trend, not the daily number
  One low reading? No big deal. Five in a row? Pay attention.
  
• Cross-check with how you feel
  HRV is a tool, not the boss. Some of your best days might come on “low HRV” mornings.
  
• Don’t gamify it
  You’re not trying to “beat” HRV. Training hard will lower it temporarily. That’s fine. Recovery is part of the plan.
  

Final Thoughts: Know Yourself, Use the Tools

HRV isn’t a crystal ball—it’s a mirror. Albeit, maybe one of those weird mirrors you see at the fair with some distortion. 

It helps you see patterns you might miss or be ignoring. But like any mirror, it only reflects what’s in front of it. If you’re inconsistent, distracted, or too focused on the number, the reflection gets distorted (And a clown might chase you. Probably not, but maybe).

Used correctly, HRV can help you recover better, train smarter, and feel more connected to your body’s rhythms. That’s the win—not chasing a higher score.

Train hard. Recover smart. And remember: you are not your HRV reading.

Training ADHD in a World of Fitness Hype

The fitness industry has done you wrong—not because available information is bad, but because everyone’s selling you their “one magic pill” solution. Big chains, influencers, and bootcamp classes need you to believe their single modality fixes everything. That’s marketing, not science.

After years of coaching real athletes in the trenches, I can offer this truth: there is no one answer to optimal fitness. It’s about the right dose of different training modalities.

Today we’ll break down the critical differences between strength training and metabolic conditioning (often oversimplified as “HIIT” or Metcons) and why timing them intelligently—not mashing them together—is key to performing your best.

The Problem: Everything Becomes a Sweaty Mess

Ever find yourself racing through a workout, drenched in sweat, wondering if you’re doing it right? You’re not alone.

In today’s fitness culture, there’s massive hype around high-intensity interval training, “metabolic” bootcamps, and sweat-soaked circuits. Meanwhile, traditional strength training gets pushed aside—or worse, gets mashed together with conditioning until everything becomes a painful mish-mash without any proper direction towards adaptation.

Many active adults (especially those 30+) who still love skiing, biking, and mountain adventures struggle to balance these approaches. Should you lift heavy with long rests, or do rapid-fire circuits? Can resting longer possibly benefit endurance athletes?

The truth: strength training and HIIT are distinct training methods with unique stimuli and adaptations. Understanding their differences—and how they complement each other—is key to training smart, staying healthy, and performing your best.

What Exactly Is Strength Training?

Strength training means exercises with heavy resistance performed specifically to increase maximal force production. According to the NSCA, true strength training focuses on developing neuromuscular adaptations like improved motor unit recruitment, synchronization, and firing rate.

Classic strength workouts involve high intensity (heavy loads) for low-to-moderate reps with adequate rest between sets. You might do 5 heavy squats, then rest 2-3 minutes before the next set. That rest isn’t laziness—it’s when your body replenishes energy stores and recovers the neural drive required for maximal effort.

Key point for endurance athletes: Strength training is primarily neurological adaptation. Higher reps with lighter loads or bodyweight won’t yield the strength adaptations you’re looking for—that’s a different stimulus entirely.

What Proper Strength Training Feels Like

During a strength session, your heart rate will spike briefly on heavy lifts, but you shouldn’t be breathless between sets. If you’re gasping and your goal is strength, you need longer rest periods.

One of the biggest mistakes people make is turning strength workouts into conditioning by rushing rest periods. The result? Your muscles and nervous system never fully recover, so you lift lighter with poor form or can’t more very much weight —essentially doing accidental metabolic training that shortchanges strength gains.

You don’t necessarily have to lift like a powerlifter, but it can help to understand their approach and why: they take 3-5+ minutes between heavy sets because those long rests let the fastest, strongest muscle fibers and central nervous system recover fully for maximal force production.

Bottom line: Strength training prioritizes intensity of effort over density of work. Volume and rep schemes should vary based on your experience and skill level. But the effort needs to be focused on moving heavier weights with adequate rest.

Lastly, you don’t need to be doing heavy strength splits all year. Like many training modalities, it should undulate throughout the year. You can make adjustments based on your fitness focuses. That being said, you should have 1-2 focused programs per year where your priority should be adding strength.

Energy Systems and Adaptations

Strength training primarily uses the anaerobic alactic system (ATP-PCr), providing explosive energy for 10-15 seconds max. After that, your aerobic system quietly works during rest periods to clear fatigue and refill energy stores.

Train consistently with proper strength protocols and your body adapts through:

Increased Neuromuscular Strength: Your brain gets better at recruiting more muscle fibers and firing them in sync. Early strength gains come from improved neural drive before muscles even grow.

Muscle Hypertrophy: With adequate volume and nutrition, strength training increases muscle cross-sectional area. Bigger muscles produce more force and raise metabolic rate. However, hypertrophy specific programming is often quite different than strength specific. This will depend on your experience in the gym, genetic factors, age, and more.

Stronger Bones and Connective Tissue: Heavy loading stimulates bone density and strengthens tendons and ligaments—crucial “armor” against injury whether you’re lifting luggage or carving down a mountain.

Sport Performance Benefits: Being stronger makes everything easier. Build a stronger squat and each pedal stroke or ski turn takes a smaller percentage of your maximum force. Strength is also the foundation of power (power = strength × speed).

Important limitation: Strength training alone won’t improve cardiovascular endurance much—and it’s not supposed to. You’ll get strong and muscular but not well-conditioned for long activities. Strength endurance is certainly a trainable quality, but it’s not as simple as high reps = strength endurance.

What Is HIIT (Metabolic Conditioning)?

High-Intensity Interval Training involves repeated bouts of very intense effort interspersed with variable rest periods. Examples include track sprints, burpee circuits, kettlebell intervals, or rowing sprints—typically 20-90 seconds of near-maximal work followed by recovery periods.

If you can keep going hard with no rest, you’re not at true HIIT intensity. By design, HIIT is anaerobic (lactic) during work intervals and aerobic during recovery as your heart rate drops.

What HIIT/Metabolic Training Sessions Feel Like

During work intervals, your heart rate should skyrocket, you’ll experience heavy breathing, and your muscles will burn. Appropriate metabolic training sessions can certainly have you questioning your life decisions.

Metabolic Training has to be a concentrated effort —instead of jogging 30 minutes at a moderate pace, you might do 10 one-minute sprints with breaks to thoroughly exhaust your capacity. Both train your aerobic system, but HIIT also pushes you into the anaerobic red zone repeatedly. This isn’t just intentional suffering – It trains your body to manage stress all the way down to a cellular level.

Metabolic Training Adaptations

Improved Aerobic Capacity: Some studies have suggested that metabolic training can increase VO₂ max as much as traditional endurance training in a fraction of the time. The famous McMaster University study showed 20 minutes of interval training produced similar aerobic improvements as 90-120 minutes of steady cycling. However, I would caution against replacing endurance training with HIIT training. Those studies suggested that you work at 120% of your maximum output for short bursts, which is exceptionally difficult. Instead, view metabolic conditioning as training your body to handle stress more efficiently and recovery faster between hard efforts even in action.

Greater Anaerobic Capacity: Your muscles get better at tolerating and clearing metabolites, so you can sustain high efforts longer and recover faster between bursts—crucial for stop-and-go sports or steep climbs.

Metabolic Health: HIIT improves insulin sensitivity, blood pressure, and cardiovascular markers. It also elevates post-exercise metabolic rate (the “afterburn” effect) for hours after training. It has recently been suggested that it can improve longevity and cognitive health long term as well.

Fat Loss: HIIT burns more calories per minute than lower-intensity exercise and is more muscle-sparing than excessive steady cardio.

Important limitation: While HIIT offers excellent conditioning benefits, those 20-minute metcons and bootcamp classes can’t prepare you for long days in the mountains, on the bike, or trail running. That requires a different approach to aerobic development—but that’s a topic for another article.

Why You Need Both (Not a Mish-Mash)

Strength training and HIIT shouldn’t be competing—they’re complementary. One builds your physical chassis (muscles, bones, strength), the other tunes your engine (cardiovascular capacity and efficiency).

Recent research highlighted by Joel Jamieson: As little as 30 minutes of strength training per week was associated with 10-20% lower all-cause mortality. But combining strength with aerobic training? About 40% lower risk—roughly double the benefit.

The “Mish-Mash” Trap

A common mistake in bootcamp classes, Crossfit, Hyrox, and among inexperienced trainees is mixing strength and HIIT incorrectly—moderately heavy weights lifted fast with insufficient rest interspersed with fatigued interval efforts, day after day.

You might think you’re getting the best of both worlds, but you’re often getting the best of neither:

• Strength gains require high intensity (heavy load) and adequate recovery
• HIIT gains require high intensity (heart rate) and adequate recovery between intervals

Perpetual circuits lead to chronic fatigue, poor movement quality, plateaued strength (never lifting truly heavy or fresh), and plateaued conditioning (never pushing max effort or allowing adaptation).

Do we use interval training from time to time? Absolutely. But we provide very specific parameters, recognize that the stress accumulation is HIGH, and the adaptations happen quickly. So the programs are short and intentional. And they are all out, not sloppy.

Smart Integration

Organize your week so some sessions target strength with proper intensity and rest, others focus on conditioning. Many experts now follow a high/low/high/low model – IE One high output day followed by a low one. This requires a lot of discipline, whether it’s in the gym or on the trails.

Other examples can include:

Option 1: Lift heavy first, then finish with a brief metabolic “finisher” (5-10 minutes max) once strength work is complete.

Option 2: Separate days entirely—Monday/Wednesday/Friday strength, Tuesday/Saturday conditioning, with low-intensity recovery work filling gaps.

The key: These all depend on your fitness level, training background, and what you need to address presently. Energy is finite. You can’t maximize everything simultaneously. Prioritize one modality while maintaining the others based on your current goals and season.

Signs You’re Doing It Right

When balanced properly, you’ll notice:

• Strength progressing or maintaining while cardio improves
• Energy for heavy lifts because you’re not exhausted from yesterday’s HIIT
• Ability to push harder during conditioning because legs aren’t destroyed from squats earlier
• Reduced injury risk and overtraining
• Faster recovery time between workouts or even hard consecutive efforts (Think cycling ascents or backcountry skiing transitions)

The Bottom Line

In a fitness landscape full of quick-fix marketing, don’t fall for the “one solution” trap. Both strength training and HIIT are powerful—but in different ways.

Embrace your heavy lifting days: Enjoy the grind of getting stronger and hitting new PRs.

Embrace your HIIT days: Relish the sweat and endorphin rush knowing you’re pushing aerobic capacity. Don’t dog it or finish up with a bunch of slow cardio after. Send it and call it.

Just don’t confuse the two. Give each its own space to shine, and you’ll build what every athlete desires: a body prepared for anything.

As research consistently shows, the greatest rewards come from mixing training styles intelligently. It’s not strength versus conditioning—it’s both working together to create muscle with hustle, strength with endurance, and a body built for long-term performance.

Want to learn how to structure strength and conditioning for your specific goals? Our coaches at Revo Training Center specialize in building programs that work with your outdoor adventures, not against them.

At Revo, we don’t just run workouts — we coach humans.

If you’re ready to train with intention, move better, and build real-world strength, we’d love to work with you.

Here’s how we can help:

👉 Try RevoFit – Your first 10 days are free. No pressure, just smart training.
👉 Get a Free Strategy Session – We’ll map out a custom training plan based on your goals and lifestyle.
👉 Learn More About Semi-Private Coaching – For outdoor athletes and everyday humans who want expert guidance and accountability.

🔗 Explore Membership Options
🔗 Book a Free Strategy Session

By Michael Savasuk – Revo Training Center | August 2025

You’ve been outside. A lot.

Long trail runs, big rides, ridge scrambles, backpacking trips — it’s what you live for. It’s the whole reason you train in the first place.

But maybe lately, your body’s been whispering that something’s a little off. Or screaming.

• That familiar twinge in your knee starts to show up by mile five.
  
• Your hips or SI joint ache at night in bed — not enough to stop you, but enough to notice.
  
• You need longer to warm up, or it takes hours to truly wind down after a big effort.
  
• You’ve rolled your ankle twice this summer, even though you’ve been trail running for years. And now it seems to just keep happening.
  

This isn’t weakness. It’s just your body asking for a little backup. A little more resilience.

And that’s exactly what this next RevoFit training block is built to do.

What This Block Is All About

For the next six weeks, we’re dialing in a focused blend of restoring strength, movement precision, and targeted conditioning to help you:

• Rebuild strength and tissue quality that’s been worn down by high outdoor volume
  
• Address the subtle imbalances and compensations that show up when you move in the same patterns all summer at fatigue
  
• Prep your nervous system and joints for higher output and contrast work in the fall
• Provide your brain and muscles with a larger toolbox with which to move through space
  

This isn’t just about training hard. It’s about training intelligently — with intention, adaptability, and carryover to the life you actually live.

Day 1 & 2: Strength — Better Foundation, More Resilient, [Re]Building Strength

Normally we only do strength on Day 1, and our Day 2 is more metabolic. However, with this program both days 1 and 2 are strength-focused — but not in the way you might expect.

Instead of chasing PRs or volume for volume’s sake, we’re asking you to move with more control, stability, and conscious positioning than you might be used to.

But don’t worry if you’re on the gains train – We’ll be building a lot of strength this program as we head into our fall training protocols.

Day 1: Offset Strength & True Core Control

You’ll notice a lot of single-arm work, mixed rack positions, and anti-rotation challenges. That’s not random — it’s deliberate.

This type of loading forces you to deliberately maintain a stacked position in different movements, using your obliques, glutes, and breath to control your ribcage and pelvis, instead of defaulting to low-back tension or brute-force strategies.

This is what real core training looks like:

• Moving with load while managing pressure and position – And being able to breathe while doing it
  
• Bracing through movement, not against it
  
• Learning to breathe under stress, so you can actually access your strength when you need it and keep doing so over time
  

We’re training proprioception and postural awareness in ways that carry directly into things like descending technical trails, picking your line on a bike, or scrambling over scree when your balance matters most.

Progression-wise? Expect loads to increase week-to-week as your control and movement quality improves.

An Analogy I like: “Think of this like training your body to stand strong in a storm. Not rigid, but anchored. Responsive. Ready. Defiant”

Day 2: Power Across Planes

In Day 2 we will continue with strength, but we will add movements that ask you to generate force — and absorb it — in multiple directions. That means more frontal plane work (think side lunges), more transverse plane (rotation), and more explosive effort.

A big mistake a lot of training modalities make is they only train in the sagittal plane (Flexion & extension, think a leg press) and then we go out in a world that moves in all directions. 

If you want to be more athletic — not just stronger — you need to be able to move fluidly, under load, with precision in every direction. You need to be able to rotate.

We combine offset weights with vertical hops, rotational movement, and control-demanding transitions. Your body learns to coordinate different muscle groups together, instead of letting compensations dictate your strategy.

Built into each set, we still come back to postural reset tools — like slider pikes, bear plank variations, and bridge positions — to lock in quality positions before fatigue erodes it.

The goal isn’t just to be able to move better. It’s to move better under pressure & stress, so it carries over into the messy, beautiful chaos of the real world.

Day 3: Conditioning That Doesn’t Break You to Build You

We’ll say it loudly because it bears repeating: not all conditioning needs to be a sufferfest to be effective.

Joel Jamieson’s conditioning framework and a great deal of metabolic research — which we draw from heavily — teaches us that strategic conditioning can build athleticism, speed, and recovery capacity without trashing your nervous system or joints. Sometimes, pushing too hard is limiting your results. 

Part 1: Aerobic Plyometrics

These look like jumps, throws, and low-intensity bounds — but they’re not about going all-out.

Instead, we’re training elasticity, joint durability, and fast-twitch aerobic capacity — all while staying submaximal.

It feels like rhythm and bounce. Think flow, not fight. 

If you watch world class athletes – Particularly runners & cyclists – You’ll notice how fluid and rhythmic their movement is. This can be trainable.

Benefits include:

• Increased tendon and connective tissue resilience
  
• Improved ability to recover between efforts
  
• Better running/athletic economy and overall joint health
  

Part 2: Explosive Repeats

This is where you will bring the power — but with full recovery between sets so you can actually maintain output.

We’re targeting the alactic energy system, which fuels short, high-force efforts — like charging up a hill, or picking up speed for a pass on the bike.

What this gives you:

• More top-end power and repeatability
  
• Better nervous system efficiency
  
• A chance to train intensity without systemic overload
  

This is what sustainable, smart, performance-focused conditioning looks like. What’s great about both of these modalities is they should pair perfectly with a weekend packed full of adventures. You won’t feel beat up the day after these. In fact, they should help upregulate you so you feel up to the task.

And yes, it’s still hard — just not suffering for the sake of it.

This Block Isn’t Just for the Hardcore Outdoor Athletes

You don’t have to be training for a trail race or backcountry objective to benefit from this block.

If you’re:

• Feeling a little beat up from a long summer of play
  
• Coming back to training after some time off
  
• Looking to feel better, move better, and train with more intent…
  

This block will meet you where you are — and help you build a stronger foundation for what’s coming next.

Looking Ahead: The Fall Ramp-Up

This block sets the stage for our fall programming, where we’ll introduce contrast training, heavier strength progressions, and more advanced power-skill development for those prepping for ski season or looking to peak physically before winter hits.

But that only works if your movement quality, strength foundation, and joint integrity are in place now.

Movement in the gym is a skill, just like any other sport. Don’t wait to strength train in the fall, only to find that you have to re-learn how to move first.

We’re laying the groundwork now — with precision, care, and intention.

You’re Stronger Than You Think

At Revo, we believe training is about more than what happens in the gym. It’s about what you get to do because of it.

We don’t coach workouts. We coach people — with real lives, real goals, and real limitations. And our job is to help you keep going — not just harder, but longer.

So if your body’s been talking to you lately, this block is your chance to listen, reset, and come back stronger.

We’re here for it — and for you.

Ready to train with purpose? Join us in this new block, or come in for a free strategy session and we’ll help you map it out.
Schedule Here →

Summer’s here, and we know you’re putting in big miles, bagging peaks, and chasing adventure.

This new RevoFit cycle is built to support your outdoor performance, not compete with it.

Whether you’re peaking for a race or just staying strong for the season, this 6-week training block delivers the right dose of strength, recovery, and conditioning — with options to dial it up or down depending on your goals.

🧱 Day 1 – Strength: Eustress 2.0

We’re building real strength and work capacity — but doing it smart.
This phase progresses our eustress approach from last program by adding eccentric control, which improves stability, tendon health, and motor control. This means that we’re making sure you keep and continue to develop the strength gains you made over the winter while doing a lot of activity outside of the gym. Remember – Strength is largely a neurological adaptation that you can lose over the summer if you’re not careful. The good news is that you really only need one to two intentional and dedicated strength workouts per week while you’re in season to keep those qualities.

Because we have many clients with many goals, you will have options on how to approach your workouts this sequence:

✅ If you’re in-season: Short clusters + heavy focus + no nervous system overload or soreness
✅ If you’re training harder: Add load or volume for strength & physique gains

💪 How this helps YOU:
More strength and stamina on the trail, better control on descents, and less wear and tear on your joints — in and out of the gym. At least one hard strength session per week will ensure you stay out of the physical therapist’s office and are ready to attack your strength goals come fall.

🔄 Day 2 – High Performance Recovery

Our take on High Performance Recovery Training.
Recovery in training is essential. Everyone knows that. But that doesn’t just mean rest, and that’s what this workout helps everyone with — it’s movement-based recovery with metabolic and hormonal benefits baked in.

✅ If you’re in-season: Get recharged mid-week without adding fatigue – We call this a stim or upregulating workout- The hormonal effect can literally help you recover quicker if you’re feeling run down.
✅ If you’re training for gains: Add intensity & volume for a sneaky performance boost – You will continue to get faster and ripped from this day.

🔋 How this helps YOU:
Faster recovery. Less burnout. And you’ll leave the gym feeling better than when you walked in. By using short burst and metabolic training qualities we can help you and your body upregulate and reinvigorate you so that you’re ready to attack the trails or your workouts the rest of the week.

If you’re not getting after it outdoors this time of year, we’ve got you covered. Our coaches will help you add volume and difficulty to your workouts so that you can continue to ride the gainz train!

🏃‍♂️ Day 3 – Conditioning That Transfers

We start with multi-directional plyometrics because this time of year a lot of folks are doing a lot of biking and/or running. Which is GREAT! However, too much time in the saddle or running can drive you into certain movement patterns, which can put you on the fast track to chronic or overuse injuries. It’s extremely beneficial to keep some work in-season that exposes you to other movement potential (proprioception). 

After the plyometric start, we will then alternate between:

• Lactic Power Intervals – short, max bursts for anaerobic power
  
• Zone 2 Work – longer aerobic efforts for endurance & recovery
  

✅ If you’re in-season: Maintain your engine and clean up poor movement habits
✅ If you’re pushing performance: Build both your sprint gear and your stamina

⚙️ How this helps YOU:
You’ll feel like your body has more gears — and fewer limits — whether you’re chasing PRs uphill or chasing your kids.

👟 Bottom Line:

This block meets you where you are —
🔸 In-Season? It supports volume and keeps you capable.
🔸 Training harder? It gives you room to grow and recover.
🔸 Busy life? It’s efficient and focused, not random.

📅 Block starts Monday — just show up. We’ll help you scale it to your goals.

📣 Questions about how to approach it based on your season or goals?
Shoot us an email @ memberships@revomt.com and we’ll get you taken care of!

Let’s get after it — the right way.

— The Revo Team

The trails are open. The weather is (mostly) cooperating. And if you’re like most of our members, your calendar is filling up with miles, rides, hikes, and long days in the mountains.

We love that. It’s exactly what we train for.

But every year around this time, we see a pattern. People start pulling back on strength and gym-based training “because I’m doing so much outside.”

It makes sense on paper — you’re tired, you’re moving more, you don’t want to overdo it.

But here’s the problem: if you drop your gym work completely, you’re not just losing strength. You’re losing the skills, the structure, and the coordination that keep you moving well and keep you safe. That’s why this May, we’ve built a RevoFit block specifically designed to protect your gains, complement your outdoor training, and build durable power without unnecessary fatigue.

A Complete System — Not Just 3 Random Days

RevoFit isn’t just “some strength, some cardio, some intervals.”

It’s a carefully designed 3-day system, built with intention. Each day targets a specific adaptation:

• Day 1 = Strength & force production (with posture + intent)
  
• Day 2 = Explosive, repeatable effort (concentric power endurance)
  
• Day 3 = Conditioning + deceleration + focus under fatigue
  

These aren’t just good workouts — they are complementary pieces that fit together across the week and with your outdoor efforts. That means you can hike, run, or ride AND still get better in the gym — instead of just maintaining or falling behind.

This is not suffering for the sake of it, or crushing yourself to “get a good workout.” It’s intentional and carefully designed to set you up for this season and the next.

Day 1: Strength That Transfers to the Trail

This block’s strength day is all about concentric power — fast force production with clean posture and heavy intent.

We’re using:

• Trap bar deadlifts + plyometric pairings (contrast training)
  
• Overcoming isometrics to drive motor unit recruitment
  
• Unilateral and offset carries to build rotational control
  

This isn’t high-volume strength work. This is Eustress-style programming — the goal is high intent, low wear-and-tear. You’ll leave feeling sharp, not crushed. And ready to rock the trails the next day.

• Why it matters:
  Concentric strength improves your ability to produce force quickly. That’s huge for anyone who wants longer strides when running, more pedal power on climbs, or stronger hiking posture. It also supports tendon health and joint stability — a must as outdoor volume increases.
• Why it works so well in-season:
  This strength day won’t wreck your recovery. Quite the contrary. It’s designed to slot in next to your speed, sprint, or trail days without overlap. You’ll keep strength without blowing up your CNS. We’re cutting out eccentrics on this day to limit overall work done by the local tissue while maintaining and/or improving overall integrity and work capacity.

Day 2: Twitchy, Explosive, and Repeatable

This is not your average HIIT day.

We’re working on concentric power endurance — the ability to move explosively, recover fully, and do it again. The kind of quality that makes you fast, reactive, and athletic for longer.

You’ll see:

• Fast bar speed lifts and jumps
  
• Moderate loads moved quickly
  
• Full recoveries between sets to reset energy systems
  
• Why it matters:
  Your fast-twitch fibers don’t stay fast unless you train them. In fact, as we age (Or if you do too much slow/steady work) we can lose fast twitch fibers first. Without regular explosive work, they get dull. This day helps maintain the explosiveness you built over winter.
  It also helps retrain the rate of force development (RFD) — your ability to produce power quickly, especially in short, glycolytic bursts. Think sprints, surges, steep inclines, or the hardest part of your climb.
•  Why it pairs well:
  This day emphasizes rest and output, not just grind. That means it should actually help your nervous system recover, improve local tissue capacity, and give you the kind of repeat sprint and climb endurance outdoor athletes need. We call this up-regulating, and it can help you bounce back quicker when your volume is up.

Day 3: Focus, Frontal Plane, and Fuel Economy

Yes, this is a conditioning day. But it’s not just about sweat.

This is where we challenge your ability to move well under fatigue, and build aerobic durability through:

• Frontal and transverse plane movement (hip shifting, lateral steps, skaters, bounds)
  
• Postural control + breathing mechanics (Zone of Apposition focus)
  
• Deceleration, eccentric strength, and isometric control
  
• Why it matters:
  This is where we build what Mark Twight’s definition capacity — not just fitness, but the ability to maintain posture, breath control, and mental composure under effort and stress. That’s what keeps you sharp after 3 hours of running or descending rocky terrain.
  This day also improves proprioception and balance through velocity and directional change — helping your nervous system learn to create the right tension, at the right time, to protect you from rolled ankles, sloppy knees, or bad landings. You need more than box jumps and jump rope to perform well on the trails!
• Why it pairs well:
  This is the ultimate trail prep day. These sessions teach you to regulate breath, posture, and shape while under duress — something endurance volume alone cannot train. It’s simply not safe to redline it on the trails in a training session with so many variables. This is, by definition, what the gym is for. Training for the real world.

Don’t Just Lose Strength — You Lose Skills

The real cost of skipping strength work all summer isn’t just lost tissue.

It’s lost coordination.
It’s lost movement efficiency.

It’s lost tissue integrity.
It’s lost skill.

And when you try to come back in the fall, you won’t just pick up where you left off. You’ll have to relearn the bracing, the sequencing, and the movement mechanics required to lift effectively. That means you can’t even apply enough stimulus to get results until you shake off the rust — which delays real progress.

At Revo, we’d rather you stay sharp. Stay skilled. And stay ready.

Stay Strong. Stay Capable. Stay In It.

This May RevoFit block is designed to support your outdoor training, not compete with it.

You can ride, run, hike, or paddle and stay strong, fast, and injury-resistant — but you need smart programming and consistency.

If you’re in doubt, show up. If you’re unsure how to pair training with your trail time, ask us. This is what we do.

You don’t have to start over in the fall. Train smart now — and stay in it.

Summer in Montana means long days on the trails for runners, hikers, and bikers. With race season in full swing, it’s tempting to devote every spare hour to logging miles or rides and shelve the gym work. But skipping strength training in the summer (or any in-season period) is a big and unfortunately common mistake. Maintaining a dose of strength work year-round will make you a more resilient, higher-performing mountain athlete. 

In this article, we’ll explore why strength training is crucial even during peak season, how the Eustress training approach (from Jon Pope and Craig Weller’s Building the Elite designed for elite Special Forces Operators) can deliver productive stress without burnout, and what the science says about the benefits of in-season resistance training for endurance athletes. We’ll also draw parallels to the phenomenal work capacity of Special Forces and elite athletes – and how you can build similar all-terrain athleticism.

The Summer Temptation: Why Endurance Athletes Drop Strength

After a winter of lifting and base building, many trail runners and mountain bikers abandon the weight room when summer adventures call. It’s understandable – who wants to be indoors when you could be summiting peaks or ripping singletrack? 

Additionally, athletes often worry that strength workouts will leave them sore or fatigued, interfering with key runs or rides. The result: strength training gets placed on the back burner until the off-season. However, cutting out strength completely for months can backfire. Research on endurance athletes has shown that when they stop resistance training during the competitive season, they rapidly lose the gains they worked so hard to build. In one study on elite cyclists, terminating strength workouts led to a “rapid decline of adaptations” – hard-earned strength and power faded within just 8 weeks of stopping lifting.

In contrast, those who kept a minimal strength routine in-season preserved their muscle size and strength and continued to improve performance. For example, well-trained cyclists who maintained one strength session per week during competition season kept the increases in thigh muscle cross-sectional area and leg strength they gained in the off-season, and even boosted their cycling power output and endurance more than the cyclists who did no strength training. 

In short, if you drop strength completely, you’re likely to give up hard-won benefits – and your performance and injury resilience can and will suffer.

Eustress Training: Productive Stress Without Burnout

How can you continue strength training in-season without overtaxing yourself? Enter Eustress training, a concept from Building the Elite’s Jon Pope and Craig Weller that provides just the right amount of stress. Eustress means positive, productive stress – the opposite of distress. 

In training terms, eustress workouts challenge you enough to elicit positive adaptations such as maintaining muscle mass, tissue integrity, and bone density, but not so much that they fry your nervous system or require days of recovery. 

According to coach Craig Weller (a former Special Forces operator) and Jon Pope, “Eustress training is a way of training your body to do more work, easily by raising the baseline of exercise you can handle without stressing your body out or draining your recovery capacity.” 

In practical terms, you’re teaching your body and mind that hard work can feel surprisingly manageable. Eustress training lets you train harder and recover faster. By staying below your max stress threshold, you accumulate relatively high volume at moderately heavy loads without triggering excessive fatigue. Over time, you can eventually push harder, recover faster, and when you want to really increase effort in the gym or on the trail, you have a higher output potential. Because you’ve practiced making tough efforts feel easy, you can do more before hitting your limit. 

In essence, eustress workouts build a bigger engine without burning it out. Importantly, Eustress-style strength work is designed for control and efficiency. Key characteristics include:

• Sub-maximal intensity, moderate to low volume: Lifting a weight that is challenging but not maximal, for moderate total reps over time. This builds work capacity. For example, you might perform 20–50 total reps of a lift in short mini-sets (1-3 reps at a time) with brief rest, staying in a comfortable heart rate zone. This approach packs in volume without spiking stress hormones.
• No form breakdown or grinding: Every rep is done with perfect technique; you stop well before failure. Quality of movement stays high even as fatigue slowly accumulates. This “teaches you how to make hard things easy” by refining technique and remaining mentally calm.
• Controlled heart rate and calm mind: Eustress sessions emphasize keeping your heart rate relatively low (e.g. <150 bpm) and actively managing your stress response. You rest just enough to let your heart rate drop and maintain composure between sets. The idea is to lift in a relaxed state, not a fight-or-flight frenzy.
• Short recovery and minimal soreness: Because you never go to all-out failure or trigger extreme fatigue, recovery time is short. You’re ready to train again sooner, which is ideal in-season when you also have high mileage or ride volume. Eustress strength work won’t leave you hobbling for days.

In practice, Eustress training is perfect for in-season strength maintenance. Pope notes that they often use eustress methods during high-volume “in-season” blocks, because it’s “high enough in intensity to maintain top-end output, but ‘feels’ easy enough to not be mentally stressful when volume is kept low.” 

It reinforces your ability to stay relaxed under effort – a skill that can decline when you’re grinding out long, intense days. For mountain athletes putting in big miles, this is gold. You can pair eustress lifting with “self-limiting and movement-restorative exercises” during your season (think controlled single-leg squats, lunges, core work, etc.) to shore up any movement issues and maintain proper range of motion while still respecting the heavy training load you’re carrying elsewhere. 

The bottom line: Eustress-style strength training lets you reap the benefits of lifting without derailing your endurance training.

Eustress training in action – performing moderately heavy deadlifts calmly for multiple sets. This approach builds strength and work capacity while keeping the effort feeling controlled, not crushing.

Why In-Season Strength Training Benefits Mountain Athletes

Limiting resistance training to shoulder seasons is a poor choice for athletes of any level; it directly supports your performance and health as an endurance athlete. Here are the key reasons you should keep lifting even in peak trail season, backed by science and experience:

1. Preserve Muscle Mass and Joint Tissue Quality

Endurance training by nature is catabolic – long runs/rides and high mileage weeks can break down muscle tissue and strain joints and tendons over time. Without any strength stimulus to counterbalance that, you risk gradually losing muscle mass and structural strength. Strength training is essential to reduce the loss of muscle mass, preserve joint health, and maintain peak performance, as noted in one training review. Even a relatively low dose of lifting can send an anabolic signals to your body that helps offset muscle breakdown. 

Crucially, strength work strengthens more than just muscles – it fortifies your connective tissues, bones, and cartilage by subjecting them to safe, controlled loads. It is, by definition, a preventive measure for your body against breaking down. Research shows resistance exercise increases bone density and connective tissue resilience, which running and cycling (or bodyweight workouts) alone does not address. Many endurance athletes actually have low bone density or weak supporting musculature from neglecting weights; over the long term this can lead to stress fractures or joint degeneration. By keeping a weekly strength routine, you maintain the integrity of your joints and tissues during the pounding summer months. Think of it as keeping the chassis of your “vehicle” strong while the engine logs high mileage.

2. Injury Prevention and Durability

Mountain sports are tough on the body – steep descents, uneven terrain, and repetitive motion can create or exacerbate imbalances. One of the biggest arguments for in-season strength training is injury prevention. Endurance athletes are prone to overuse injuries (IT band syndrome, anterior knee pain, Achilles issues, plantar fasciitis, etc.), especially when ramping up volume. Strength training serves as a protective armor: it corrects muscle imbalances, improves joint stability, and builds resilience in tissues so they can withstand higher training loads. 

For instance, strengthening the glutes, hips, and core can improve your alignment and form on the trail, reducing stress on knees and ankles. Exercises like single-leg squats or deadlifts with good posture train the muscles both in your lower body and in your core that keep you balanced on technical terrain. Stronger leg and core muscles also mean each stride or pedal stroke places less strain on passive structures like ligaments and is more efficient. 

Studies on runners have found that incorporating strength training significantly lowers injury rates compared to those who only do their aerobic work. Simply put, maintaining strength work keeps your body durable so you’re less likely to be sidelined mid-season. 

An added bonus: if you do take a spill or have a mishap, a stronger body can better absorb impact and recover faster. Furthermore, avoiding the PT in the late summer or fall means more time for play and a better ability to shift to winter sports.

3. Enhanced Performance: Running Economy, Power, and Endurance

Contrary to the popular fear that lifting might “slow you down,” smart strength training and plyometrics will actually make you faster and improve your endurance. Extensive research in endurance sport athletes has confirmed that adding resistance training leads to better performance metrics. 

For runners, one of the key measures is running economy – how efficiently you use oxygen at a given pace. Multiple studies and reviews have shown that strength training improves running economy in mid- and long-distance runners, meaning you become more energy-efficient. With stronger muscles and tendons, each stride is more forceful and elastic, so you maintain pace with less effort. One review in Sports Medicine summed it up: strength work is a significant variable for boosting running efficiency. It’s not just runners – cyclists and skiers see similar benefits in power output and fatigue resistance from weight training. 

Importantly, these gains come without adding bulk or hurting your VO₂ max. In fact, a well-designed strength program (focusing on low-rep heavy lifts and explosive moves) tends to improve neuromuscular coordination, not muscle size. Training to gain muscle (Hypertrophy) and training for pure strength are quite different. For example, in one study, a group of athletes who dedicated a portion of training to heavy strength and plyometrics improved their 5K times, increased their anaerobic capacity, and saw better endurance with no loss of aerobic capacity compared to a control group. Stronger legs also translate to higher peak power on the bike and more sprint reserve at the end of a long effort. 

Don’t forget uphill performance – those hill climbs get easier when you’ve built up your glutes, quads, and calves in the weight room. Think of strength training as raising your performance ceiling: you develop a bigger power engine to complement your endurance fuel tank.

4. Faster Recovery and Sustainable Volume

One paradoxical effect of keeping up with strength work: it can actually help you better handle your endurance training. Regular resistance training (especially using a eustress approach) conditions your body to tolerate and recover from training stress. This is called Work Capacity. 

By exposing yourself to manageable levels of lifting stress, you stimulate your recovery systems and hormonal responses in a beneficial way. Eustress training in particular reduces recovery time – allowing you to shift emphasis to other physiological demands. Athletes who build a higher work capacity through strength can often bounce back quicker between hard workouts. 

Ever notice how some ultra-endurance racers seem almost invincible, able to crank out long run after long run? Often, they have a history of strength or power training that gives them a wider base of fitness. Their bodies don’t view a 4-hour effort as a total emergency because they’ve done hard but controlled work in training (like heavy carries, circuits, etc.). Strength training increases your overall work capacity and fatigue resistance, so big days take less out of you. 

In mountain terms, if you strengthen your legs and core, a 5-10k ft. day won’t trash you as much – you’ll recover faster for the next day’s adventure. This means you can sustain higher volumes in-season without breaking down. It’s no surprise that many coaches of elite endurance athletes keep some lifting year-round precisely to help with recovery and to avoid the “fragility” that can come from only doing one type of exercise.

NBA players now famously do resistance training after games to help with regulation during a packed in-season for this very reason.

Elite Models of Resilience: Special Ops and All-Terrain Athletes

Need more proof that balancing strength and endurance is the recipe for peak performance? Just look at the training of Special Forces operators and other elite tactical athletes. These individuals are the epitome of all-around fitness: they can ruck mountains with heavy packs, sprint or fight when needed, and keep going for hours or days. How do they develop such high-level work capacity and resiliency? One key is that they train strength and endurance concurrently, year-round – they have to, because their missions demand both. 

In fact, the Eustress training concept itself was born from special operations preparation. Craig Weller developed it after seeing how controlling the stress response allowed him and his teammates to do more work with less wear-and-tear. Special Ops training programs incorporate athlete style training (Plyos, contrast training) with strength circuits, heavy carries, and bodyweight exercises even during intense endurance phases. This builds what Jon Pope calls a “high tolerance for objectively difficult conditions without a strong stress response.” 

In other words, make hard things feel easier – exactly what mountain athletes want when facing a grueling climb at mile 30 of an ultra or a long backcountry expedition. 

The example set by these tactical athletes and ultra-endurance elites is clear: true fitness means being adaptable. As a mountain runner or biker, you aren’t served by being one-dimensional. Sure, you could drop strength training and just run or ride more – you might eke out a slight endurance gain in the very short term, but you risk becoming less robust overall. 

Instead, strive to be like those elite performers who can do it all. Maintaining some strength work will give you that extra gear and resilience. You’ll handle surprise demands (like carrying a buddy’s bike out of the woods, or scrambling up a boulder field) without issue. And you’ll simply feel better – stronger, safer, and more confident in your body’s capabilities.

Long-Term Athleticism and Adaptability

Finally, think beyond this season. The benefits of in-season strength training compound over time. By committing to year-round strength, you are investing in your long-term athleticism. Season after season, you’ll build upon a solid foundation instead of starting from scratch each off-season. This leads to cumulative improvements in power, efficiency, and injury resistance. 

Many masters athletes who remain competitive well into their 50s or 60s cite consistent strength training as a key factor that keeps them young in sport. It’s not just about performance in one race, but maintaining the ability to do what you love – trail running, mountain biking, skiing, climbing – for decades without your body breaking down. 

Strength training fortifies your muscles and joints against Father Time. Moreover, keeping a bit of strength work in your routine can rekindle motivation and break the monotony of pure endurance training. It’s mentally refreshing to challenge your body in a different way, and the confidence from hitting some weights can carry over to your trail exploits. Instead of viewing gym sessions as a shoulder season chore, see them as an integral part of being an athlete year-round. 

Embrace the identity of a well-rounded mountain athlete – one who can run far, ride long, and lift strong. That approach will pay dividends, not just during summer race season, but whenever new challenges arise.

Conclusion: Stronger = Better (Even in Summer)

When the mountains are calling, absolutely get out and enjoy them – but don’t neglect the strength and stability work that allows you to answer that call at your best. By applying a Eustress training method and mindset, you can integrate strength training into your summer schedule in a way that compliments your running or riding, rather than competing with it. 

The science is clear and convincing: as little as one heavy, low volume, and efficient strength training session each week can keep your gains, prevent losses, boost your performance, protect you from injury, and build the kind of resilient fitness that sets you apart. 

As we’ve discussed, studies are clear that just 1–2 focused strength sessions per week (think 30–45 minutes of compound lifts and mobility) can make a huge difference. Remember, this means external load. Unfortunately, bodyweight, reformer, etc, workouts don’t count in this instance. 

So, as you lace up for that next trail run or prep your bike for a big ride, remember the weight room is your friend, not foe. Don’t fall for the allure of just running or biking all summer. Strong legs, a stable core, addressing full range-of-motion, and the capacity to handle stress will make you a faster, safer, and happier mountain athlete. Train smart with productive eustress, and you’ll find that a bit of lifting actually gives you more energy for those epic days outside. 

In the end, strength training isn’t a distraction from your sport – it’s a secret weapon for longevity and success in it. Keep the iron in your in-season diet, and enjoy the rewards on every trail and summit you conquer.

After our recent Zone 2 training campaign, many of you have reached out with questions about applying these principles specifically to rucking. Whether you’re preparing for mountain adventures, tactical selection, or simply building a bulletproof fitness foundation, understanding how to properly implement Zone 2 principles to rucking can transform your results.

In this guide, we’ll break down the essential do’s and don’ts of Zone 2 rucking to help you maximize your training while avoiding common pitfalls that can lead to injury or stalled progress.

The Science Behind Zone 2 Rucking

Before diving into the specific guidelines, it’s important to understand why Zone 2 training paired with rucking is so powerful. Zone 2 training (working at 60-70% of your maximum heart rate) creates profound physiological adaptations that improve endurance, fat metabolism, and cardiovascular health.

When you add the functional load of a rucksack, you’re simultaneously building strength while developing your aerobic system – a combination that translates directly to real-world performance in the mountains.

THE RUCKING DO’S:

DO Stay in Heart Rate Zone 2

Building a foundation over months (4-6 months) in Zone 2 will slowly improve your pacing until you can do a 2.5-3 hour ruck with 50 pounds at a 15 minute-per-mile pace. This gradual adaptation allows your cardiovascular system, muscles, and connective tissues to strengthen harmoniously.

How to implement: Use a heart rate monitor and keep your heart rate between 60-70% of your maximum. For most people, this feels like a pace where you can still hold a conversation, though you’re working hard enough that you wouldn’t want to recite poetry.

DO Include at Least One Long-Duration Ruck

Regardless of which program you’re training for, you likely could benefit from doing at least one long-duration ruck (60+ minutes) per week. These longer efforts build mental resilience and train your body to efficiently use fat as fuel.

How to implement: Start with 60 minutes and gradually build to 2+ hours. Focus on consistency rather than speed during these sessions.

DO Be Patient with Hill Training

As long as you can manage descents without joint pain, hilly terrain can be a part of your training, especially if you want to move through that type of terrain more efficiently. Hills naturally increase the training stimulus without requiring additional weight.

How to implement: When approaching hills, slow down to maintain your Zone 2 heart rate. You might need to significantly reduce pace on steeper inclines – this is perfectly normal and beneficial.

DO Focus on Form Over Speed

Maintain proper posture with shoulders relaxed, head and shoulders stacked over hips, and pack weight properly distributed across hips. Try to catch yourself if you’re leaning forward too much, and think about filling your chest and back with air when you breathe.

How to implement: Periodically check in with your body during your ruck. Look for tension in the shoulders, forward lean in the torso, or shifting of weight to one side. Make small adjustments before compensation patterns set in.

DO Progress Methodically

If you stick to heart rate Zone 2 as you build a foundation over months, your pacing should slowly improve. Patience is key – the adaptations that make you truly “mountain-ready” take time to develop.

How to implement: Follow a structured progression plan where you increase either weight OR distance each week, but never both simultaneously. Document your training to track improvement.

DO Monitor Your Average Heart Rate

If you’re rucking on varied terrain your heart rate will rise into Zone 3 from time to time – that’s normal. As long as your average heart rate is in the Zone 2 range over the length of the ruck, you’re getting the most bang for your buck.

How to implement: Use a device that tracks average heart rate over your session. Brief spikes into Zone 3 on hills are acceptable as long as your overall average remains in Zone 2.

THE RUCKING DON’TS:

DON’T Run with a Ruck

Never run with a rucksack. Way too high of a risk blowing a back or an ankle. The compression forces multiply significantly when running with added weight.

Why it matters: Even with perfect form, running with weight dramatically increases impact forces through your joints and spine. Save running for unweighted training.

DON’T Start Too Heavy

Begin with 10-15% of your bodyweight and progress gradually. Your cardiovascular system may adapt quickly, but connective tissues need more time to strengthen.

Why it matters: Starting too heavy often leads to compensation patterns that can cause long-term issues. Early success in rucking comes from consistency, not from aggressive loading.

DON’T Ignore Pain Signals

Sharp pain, particularly in joints, is never normal and should be addressed immediately. Learn to distinguish between productive discomfort and warning signs.

Why it matters: Continuing through joint pain can lead to injuries that set your training back by months. General muscular fatigue is expected; sharp, localized pain is not.

DON’T Increase Weight AND Distance Simultaneously

Change one variable at a time to reduce injury risk. This allows you to isolate which change is affecting your body and prevents overtraining.

Why it matters: Changing multiple variables at once makes it impossible to determine the proper stimulus. Progressive overload works best when methodical.

DON’T Chase Intensity Over Consistency

Rucking with heavy weights is hard on the body. For this reason, we do just enough rucking to ensure fitness, but not so much that you get beat up.

Why it matters: Consistency over weeks and months builds results far better than sporadic “hero sessions” that require excessive recovery.

DON’T Ignore Recovery

If done correctly, a ruck/hike could be a recovery day as long as you don’t go too heavy or pick too steep of a route. Recovery is where adaptation happens.

Why it matters: Proper recovery between sessions allows your body to strengthen and adapt. Without adequate recovery, training effects diminish and injury risk increases.

Putting It All Together

Zone 2 rucking is one of the most effective methods for building mountain-ready fitness, but it requires patience and proper execution. By following these guidelines, you’ll build a strong foundation that translates directly to improved performance in the mountains, on the trail, or in any environment where stamina and strength matter.

Remember that rucking, like any training modality, is a skill that improves with practice. Focus on technique first, then consistency, and finally progressive overload to see the best results.

Our coaching team is here to help you dial in your perfect Zone 2 rucking program. Whether you’re training for the mountains, preparing for tactical selection, or just building solid baseline fitness, these principles will keep you progressing safely.

Move better. Train smarter. Adventure longer.

The Revo Team 🏔️

Want personalized guidance on your rucking program? Drop by the gym or schedule a coaching session to discuss how we can help you reach your specific goals with our customized Zone 2 rucking protocols.

If you’re an active Montanan who hikes, bikes, skis, or hits the gym regularly but still feels stuck, you’re not alone. Many outdoor enthusiasts (even some high level hobbyist athletes) unknowingly train in the dreaded “gray zone” – a bit too hard to build endurance, but not hard enough to elicit big gains. This often means spending most workouts in Zone 3 (moderate-to-hard intensity) and then wondering why progress and recovery plateau. The solution? Embrace Zone 2 training, the often-overlooked low-intensity cardio zone that can transform your endurance, boost recovery, and even improve longevity and brain health.

At Revo in Missoula, we’re on a mission to help people become more capable humans – in the gym and in the mountains – and Zone 2 is one of our secret weapons. In this post, we’ll break down what Zone 2 training is, why it matters (backed by science and experts), common mistakes to avoid, and how to incorporate it using relatable mountain and special-ops analogies. Let’s dive in!

What Exactly is “Zone 2” Training?

Zone 2 refers to a level of aerobic exercise that is relatively easy and sustainable – often called the “base” or endurance zone. It’s your engine. Exercise intensity is typically divided into zones based on heart rate or effort. Zone 2 is a moderate effort where you’re breathing faster than at rest but can still hold a conversation without gasping. If you push just a bit harder, talking would become difficult – that may bump you into Zone 3. In Zone 2, you should feel like you could maintain the pace for a long time. It’s not a lazy stroll, but it’s definitely far from a sprint.

• In practical terms: imagine a steady uphill hike, a flat bike ride, or an easy jog where you’re able to chat with a friend. Your breathing and heart rate are elevated, but under control. If you can only grunt single-word answers, you’re above Zone 2. If you could sing “Sweet Caroline” (Go Sox!) without pausing, you might be below Zone 2!
  
• Heart rate guidelines: Zone 2 usually corresponds to roughly 60–70% of your maximum heart rate, or about 70–80% of your heart rate at lactate threshold. For many people, this is somewhere around 120–140 beats per minute, but it’s highly individual. A quick-and-dirty estimate is the popular “Maffetone method” (180 minus your age as a ballpark for Zone 2 heart rate). The key is that it’s an intensity you can sustain for a long duration.
  
• Fuel usage: In Zone 2, your body predominantly uses fat for fuel (with some carbs). This is the intensity at which your metabolism is optimized to burn fat and generate energy efficiently. Go much above it, and you start relying more on carbohydrates and producing more lactate. Whether you want to trim up or go as far as possible, this adaptation is WILDLY important.
  

Zone 2 is the sweet spot for building your aerobic engine – it trains your heart, lungs, blood vessels, and muscle fibers to become more efficient at using oxygen. It’s often called the “aerobic base” because it lays the foundation for all higher-intensity work. In fact, professional endurance athletes often spend ~80% of their training time in Zone 2 (yes, the pros do most of their training at low intensity!)​. This might sound counterintuitive, but it’s part of a bigger picture and understanding programming that allows them to go faster on race day. As the saying goes in endurance coaching, “train slow to go fast.”

Analogy (Mountain Life): Think of climbing a mountain. You don’t sprint up a 5,000-foot ascent right out of the gate – you’d burn out halfway. Instead, you find a steady, rhythmic pace to keep you going for hours. That sustainable uphill plod is Zone 2. It’s like using low gear in a 4×4 truck to crawl up a long mountain pass – not flashy, but it’ll get you to the summit without blowing your engine.

Why Zone 2 Training Matters

Zone 2 training might feel “too easy” to do much good, but science and experience say otherwise. In truth, Zone 2 is a powerhouse for improving endurance performance, enhancing recovery, promoting long-term health, and even boosting your brain. Here’s why spending time in this zone pays off:

1. Builds Endurance and Aerobic Performance

Zone 2 is the engine-builder. Training in this zone strengthens your heart and increases your body’s capacity to deliver oxygen to muscles over time. It’s like laying a broad foundation for a pyramid: the wider the base, the higher the peak can eventually rise.

• Aerobic base and “engine” size: Low-intensity training stimulates adaptations like growing more mitochondria (the energy-producing furnaces in cells) and increasing capillaries in muscle. In fact, Zone 2 training has been documented to increase mitochondrial numbers by up to 50% in a short time (just after a few long sessions)​. More mitochondria and better blood flow mean you can generate energy for longer without fatigue. This directly translates to improved stamina whether you’re biking, skiing, or chasing your kids around. It also means you’re much, much more adaptable.
  
• “Everything improves by building your base”: By consistently doing Zone 2 work, all your higher-intensity abilities improve as well. Endurance coaches note that training in Zone 2 will improve performance even in the higher zones, but doing only high-intensity (Zone 4/5) will not significantly improve your Zone 2 aerobic base​. The days of only doing HIIT training are over and dated. In other words, you can’t effectively cheat your aerobic base with only HIIT sessions. As conditioning expert Joel Jamieson says, “Fundamentally, lifting weights is an anaerobic event – you’re not going to build a big aerobic engine through an event that takes 10-15 seconds to complete.” You build that engine with sustained lower-intensity work.
  
• Go faster by going slower: It sounds paradoxical, but slowing down in training often makes you faster in the long run. This is backed by research on training intensity distribution. One study comparing training styles found that a polarized approach (majority low-intensity, some high-intensity, and minimal mid-intensity junk miles) “resulted in the greatest improvements in most key endurance variables” like VO₂ max and time-to-exhaustion in well-trained athletes​. Athletes who avoided the constant Zone 3 grind and instead did ~80% Zone 1-2 work saw better performance gains than those who spent more time in the middle. So if you’ve been slogging away at moderate-hard runs each workout and not improving, switching to mostly Zone 2 with occasional very hard efforts can break you out of that plateau.
  

Analogy (Special Ops): Special Forces operators are famous for their endurance. A Navy SEAL or Green Beret might have to hike with a heavy rucksack for days. How do they build that ability? Not by doing every run as a gut-busting sprint, but by rucking and jogging for long distances at a steady Zone 2 pace. In fact, military training programs schedule plenty of long Zone 2 runs/rucks to build an aerobic base – the foundation on which one builds to run fast and recover quickly​. It’s a case of “slow is smooth, and smooth is fast.” By going slow and smooth in training, they become faster and more durable when it counts.

As we often remind SF clients and trainees, you can’t be “All Show, No Go.”

2. Enhances Recovery and Helps You Train More (Without Overtraining)

Some training modalities and gyms only offer methods that can look like a week of hard workouts only to leave you feeling crushed, causing your performance outside of the gym to dip? Zone 2 can be a remedy for that, and a form of “training that doesn’t make you suffer for the sake of it.” Here’s how Zone 2 benefits your recovery and lets you handle more volume:

• Low stress, high volume: Because Zone 2 is relatively gentle on your system, you can do a lot of it without breaking down. It doesn’t flood your muscles with lactate or hammer your nervous system. You can accumulate substantial weekly volume in Zone 2 (even 4–6 hours a week) and still feel fresh. One physician noted that if you stay truly in Zone 2, you can avoid overtraining syndrome even at 300+ minutes per week of cardio​. In contrast, too much time in high intensity zones without adequate recovery can lead to burnout, persistent fatigue, and even heart strain that shortens longevity​. Zone 2 gives you the aerobic gains without the beat-down.
  
• Active recovery: Zone 2 workouts can double as recovery sessions. A brisk Zone 2 bike ride or swim the day after a hard workout increases blood flow to muscles without adding damage, helping to flush out metabolic byproducts and deliver nutrients for repair. Think of it as a gentle massage for your physiology – you’re doing work, but also helping your body bounce back. This means you can train more frequently across the week. Instead of needing 2-3 days to recover from every killer HIIT session, you can intersperse tough workouts with Zone 2 days and keep momentum. Over time, this consistency yields big fitness dividends.
  
• Hormone and stress balance: Hard training spikes stress hormones like cortisol. Too much of that too often can mess with your sleep, mood, and immune system. Zone 2, on the other hand, tends to keep you in a lower stress state, even sometimes called the “flow state” where it feels almost meditative. It can actually reduce overall stress and improve your heart rate variability (HRV) – a marker of recovery. Legendary endurance coach Dr. Phil Maffetone often had athletes do months of strictly low-heart-rate training to rebalance their systems and come back stronger. While you might not need to go that extreme, sprinkling in plenty of easy miles is a great way to stay healthy and motivated.
  

Real-life example: We see a lot of folks at Revo who used to go hard every workout – think daily CrossFit WODs or hammering every group bike ride. They felt fit for a while, then the plateau hit: nagging aches, constant fatigue, and no improvements. Once we taught them to replace some of those “red-line” days with Zone 2 sessions, it’s like a fog lifted. They could train more consistently, their nagging pains eased up, and ironically their high-intensity workouts got better because they were coming in recovered. By dialing back, they leapt forward.

3. Boosts Longevity, Metabolic Health, and Fat Burning

Zone 2 training isn’t just about performance; it’s one of the best investments you can make in your long-term health and longevity. Steady aerobic exercise has unique benefits for your heart, metabolism, and even cellular aging processes:

• Heart and longevity: Your cardiovascular fitness (often measured by VO₂ max or similar) is one of the strongest predictors of longevity – arguably more than any other fitness metric. Zone 2 work is ideal for improving cardiovascular health. Scientists and longevity experts recommend accumulating around 150–200 minutes of Zone 2 cardio per week for optimal heart health​. At this amount, you help keep your arteries clear, blood pressure in check, and heart muscle strong. Unlike high-intensity bursts, Zone 2 puts enough workload on your heart to adapt without causing excessive stress or wear and tear. It’s the steady mileage that keeps your ticker running smoothly for decades.
  
• Metabolic fitness and fat utilization: Training in Zone 2 literally trains your body to be a fat-burning, fuel-efficient machine. At this intensity, your muscles maximize the use of fat for fuel, which improves your ability to metabolize fat even at rest. This has a cascade of benefits: better insulin sensitivity, steadier blood sugar levels, and reduced risk of metabolic diseases. Regular Zone 2 cardio helps stabilize blood sugar and improves insulin sensitivity (how well your body handles carbs) while enhancing overall metabolic health​. Over time, this can translate to lower risks of type 2 diabetes and obesity. If weight loss or management is a goal, Zone 2 is your friend – you’re tapping into fat stores during the workout and improving your metabolic flexibility for later. It’s not about burning a massive number of calories in one go (as HIIT might), but about teaching your body to use energy better.
  
• Mitochondrial anti-aging effects: Earlier I mentioned Zone 2 spurs growth of mitochondria. Why does that matter for aging? Because loss of mitochondrial function is a hallmark of aging – it’s tied to fatigue, decreased metabolism, and many age-related diseases. By boosting your mitochondrial density and efficiency, Zone 2 essentially helps “keep your cells young.” More mitochondria also means you clear lactate byproducts and metabolic waste better. Exercise researchers connect these cellular improvements with better longevity. It’s no surprise that populations who maintain cardiovascular exercise routines tend to live longer and healthier. Zone 2 is a sustainable way to keep at it for life.
  
• Lower inflammation: Steady aerobic exercise has been shown to reduce chronic inflammation in the body (as opposed to exhaustive exercise, which can temporarily increase inflammation. BTW, both are important). Zone 2 efforts trigger the release of anti-inflammatory cytokines. For example, moderate cardio boosts levels of IL-10 and other anti-inflammatory agents that help your body repair and stay in balance. Chronic inflammation is linked to everything from heart disease to Alzheimer’s, so tamping it down with regular aerobic work is a big win for longevity.
  

Fun fact: Zone 2’s emphasis on fat burning is why athletes traditionally have done these sessions in a fasted state (like a morning easy run before breakfast). In Zone 2, being in a fasted state can encourage even more fat oxidation (since insulin is low)​. However, fasted training isn’t necessary to reap the benefits and can have negative effects if done incorrectly or too intensely – the key is simply spending time in the zone. (If you do try fasted workouts, start short and easy to see how you feel.)

4. Feeds Your Brain and Improves Mental Resilience

One of the coolest benefits of Zone 2 training is how it impacts your brain. We tend to think of exercise in terms of muscles and heart, but our brains get a huge boost from steady-state cardio.

• Brain-derived neurotrophic factor (BDNF): Zone 2 workouts stimulate the release of BDNF, often dubbed “fertilizer for the brain.” BDNF is a growth factor that helps neurons grow and connect. Notably, increased blood flow from Zone 2 cardio triggers BDNF release, which supports brain health and cognitive function​. This can lead to improved memory, learning, and mood. In fact, regular aerobic exercise is associated with lower risk of dementia and age-related cognitive decline. You’re not just training for that next trail run – you’re keeping your mind sharp for the long run.
  
• Neuroplasticity and learning: Ever notice how some of your best ideas or stress relief come during a relaxed bike ride or jog? Zone 2 is that magic zone where your brain is alert (thanks to increased circulation) but not overstressed. It’s great for clearing mental cobwebs. Studies have found moderate exercise can improve executive function and even spur the growth of new brain cells in the hippocampus (a process called neurogenesis). Think of Zone 2 sessions as both a workout and a mental reset – you often finish feeling clearer and calmer than when you started.
  
• Stress and mood: Aerobic exercise at Zone 2 intensity can elevate your mood by releasing endorphins, the “feel-good” hormones. It also helps reduce anxiety levels. Unlike a grueling HIIT session that might leave you feeling crushed and depleted, a Zone 2 run or ride tends to reduce cortisol and leave you with that pleasant “runner’s high” or “hiker’s bliss.” Over time, this contributes to better mental health and resilience. There’s a reason a lot of people refer to their easy runs as “therapy.”
  
• Oxygen and the brain: During Zone 2, you’re improving the efficiency of oxygen delivery throughout the body, including the brain. More oxygen to the brain means better performance of cognitive tasks. Some research even suggests aerobic fitness is linked to improved memory and processing speed in adults. And if you ever plan high-altitude adventures, a strong aerobic base can help your body and brain cope with lower oxygen levels.
  

Analogy (Real Life): Picture a long, peaceful trail run on a cool morning. As the minutes go by at your easy pace, you settle into a rhythm. Your mind wanders, solutions to problems pop up, stress from work dissolves a bit. That’s the Zone 2 flow state kicking in – your brain is literally being nourished by increased blood flow and growth factors, and you finish not just physically better off, but mentally recharged too.

By now it’s clear that Zone 2 training is a cornerstone for balanced fitness: it makes you endure longer, recover faster, burn fat, live healthier, and even think clearer. No wonder experts like Joel Jamieson, Dr. Andy Galpin, and a plethora of others all advocate for incorporating Zone 2. Dr. Galpin, for example, advises that doing around 150–180 minutes of Zone 2 cardio per week (e.g. 30 minutes a day) can dramatically improve your cardiovascular health without hindering strength or muscle gains – it’s safe to do daily and may even help your lifting by improving blood flow and recovery​. In other words, you don’t have to fear that adding some cardio will “kill your gains” – intelligently done Zone 2 can actually support your strength goals.

So, how do we put Zone 2 into practice? First, let’s avoid the pitfalls that many well-intentioned people encounter when they try.

Common Zone 2 Training Mistakes (and How to Avoid Them)

Zone 2 sounds simple – go easy, right? Yet, many people struggle to do it correctly. Here are the most common mistakes we see active adults make with their Zone 2 training, and coaching tips on how to fix them:

1. Starting Too Hot Out of the Gate: One big error is going out too fast at the beginning of a Zone 2 workout. You feel fresh, it feels “too easy,” so you pick up the pace – and before you know it, your heart rate has spiked above Zone 2. The first miles or minutes of any workout are tricky because your body is warming up. If you jack up the intensity too soon, you’ll overshoot Zone 2 and spend the rest of the session yo-yoing or needing to slow way down. Coach’s tip: Deliberately start slower than you think necessary. Use the first 10 minutes as a true warm-up. Gradually ease into your Zone 2 pace. This prevents heart rate “drift” early on. As legendary coach Matt Fitzgerald notes, you need discipline – keep your heart rate below ~80% of max from start to finish of a Zone 2 session, even if it means walking up steeper hills​. Check your ego at the trailhead: it’s better to go a little too slow in the first half than too fast. You can always finish feeling strong and even pick up slightly in the latter half while staying in Zone 2.
   
2. Chasing Heart Rate Numbers (Over-Relying on Tech): Another mistake is getting too obsessed with the heart rate number on your watch without understanding its limitations. Yes, heart rate is a useful guide for Zone 2, but devices and formulas can be flawed. For example, those wrist-based heart rate monitors can be wildly inaccurate – often off by 40-50 beats!​ Sweat, arm movement, and device error can give false readings. Even chest straps, while better, can have hiccups. And the generic formula “220 minus age” to find max heart rate (and thus zones) is just a rough guess – individual variation is huge. If you rely on bad data, you might think you’re in Zone 2 when you’re not, or vice versa. Coach’s tip: Use heart rate as a tool, but not your only guide. Make sure your zones are personalized (consider a lab test or field test to find your true aerobic threshold). Use the “talk test” and RPE (rate of perceived effort) alongside the HR reading – can you breathe mostly through your nose and hold a conversation? Does it feel about a 3-4 out of 10 in effort? Also, you really should utilize  a chest strap HR monitor if you want accuracy. And remember heart rate can drift up due to dehydration, heat, or fatigue – so some days your pace will be slower for the same HR. That’s okay! Listen to your body’s feedback, not just the watch.
   
3. Not Going Long Enough (or Being Too Impatient): Zone 2’s magic often happens with duration and consistency. Many people do a 20-45 minute easy spin or jog and call it a day – that’s a start, but the biggest benefits (fat-burning, mitochondrial adaptations) kick in when you sustain Zone 2 efforts for 30 minutes, 45 minutes, or preferably multiple hours. If you cut every session short, you might not reach the steady state where your body fully switches into fat-burning mode​. Additionally, doing Zone 2 only sporadically (like once every other week) won’t move the needle much. 

Coach’s tip: Aim to gradually increase your Zone 2 session length. For beginners, start with 20-30 minutes and add 5-10 minutes each week. Work up to 45-60 minute sessions most days if possible, or longer 2+ hour adventures on weekends if training for endurance events. Remember, consistency is king – 30 minutes daily will trump a 2-hour slog once a month. Also, be patient with progress. In the first few weeks, Zone 2 might feel really slow. (You might be walking up hills that you think you should run – that’s normal!) Stick with it, and you’ll notice in a month or two that you can go faster at the same heart rate. Those are the signs your aerobic base is growing. Don’t abandon the plan if you don’t see instant results; aerobic development is a marathon, not a sprint.

4. Letting Ego or Boredom Pull You Out of Zone 2: This is more of a mental mistake. Many athletes find Zone 2 “boring” because it lacks the thrill of high intensity. They end up creeping into Zone 3 because it feels more like a workout. Or they get self-conscious that they’re going so slow (especially if others whiz by on the trails or post faster paces on Strava). The result: they rarely stay truly in Zone 2.This will blow up your adaptations for the workout and your overall results. But as I’ve often heard, “above Zone 2 is above Zone 2” – you don’t get the benefits if you constantly exceed it, even by a little​. The body knows the difference. 

Coach’s tip: Treat Zone 2 days as discipline days. You’re practicing control and resilience. If you need variety, do your Zone 2 on different terrains – hit a scenic trail, ride a bike, or go for a ski tour in winter. Invite a friend (Zone 2 conversational pace is great for catching up!). Listen to a podcast or audiobook during a solo easy run. If your mind is engaged, you’re less likely to unconsciously speed up. Or even better, practice focusing on your breathing and do body scans. How do you actually feel? How are you moving? And remember the purpose: every time you hold back to stay in Zone 2, you’re investing in that aerobic bank account that will pay off hugely in your next race or big hike. We like to say: “Keep your easy days truly easy, so your hard days can be truly hard.” No one wins an endurance event or conquers a mountain by blowing up halfway. Zone 2 trains you to be the one who can keep going strong.

5. Ignoring Environmental Factors: Finally, people often forget that where and how they train can affect heart rate. Doing your Zone 2 run on a hot afternoon or on a hilly route can easily push you out of zone. Then they blame themselves for not sticking to Zone 2, when in fact the conditions made it really hard. Furthermore, studies have shown that doing this type of training outdoors is superior to indoors due to outdoor stimuli like scent, peripheral vision, etc.

Coach’s tip: On Zone 2 days, pick your route and timing smartly. Flat or gently rolling terrain is best for running Zone 2, especially if you’re still building your base. Hills can spike your heart rate; if you encounter one, it’s okay to slow down significantly or even hike briefly to keep your pulse down​. If heat raises your heart rate (it will), try to do easy workouts in the cooler morning or evening. You can heat adapt, but that’s different. Also, ensure you’re well hydrated – dehydration can elevate heart rate for a given effort. Controlling these variables sets you up for Zone 2 success. Over time, you’ll be fit enough that even hills and heat don’t push you straight out of zone, but when starting out, set yourself up with forgiving conditions.

By avoiding these pitfalls, you’ll make the most of your Zone 2 sessions. It can be humbling at first – every endurance athlete has had that moment of getting passed by walkers because they’re keeping their heart rate low! But trust the process. The “easy” training needs to feel easy. If it doesn’t, you’re probably not actually in Zone 2, or you haven’t yet built the aerobic capacity to make it feel easy (in which case, you really need more Zone 2).

How to Incorporate Zone 2 Training into Your Life

So hopefully you’re convinced of Zone 2’s benefits and you know what not to do. How do you put this into practice within a busy life of work, family, and outdoor fun? The good news: Zone 2 training is highly flexible and can be adapted to you. Here are some practical ways and tips to make Zone 2 a staple of your weekly routine:

• Blend it with activities you enjoy: Zone 2 doesn’t have to mean drudgery on a treadmill. Personally, I despise workouts that make me feel like a gerbil. Anyway, because it’s a moderate effort, you can often integrate Zone 2 into recreational activities. Love hiking? Go for a hike and keep the pace brisk but conversational (hiking is excellent Zone 2 training). Enjoy cycling? Do a mellow ride on a bike path or gravel road, keeping your breathing easy. Even a spirited walk can be Zone 2 if you push the pace a bit. In winter, cross-country skiing or ski touring at an easy effort are great options. By doing activities you genuinely like, you’ll look forward to Zone 2 days rather than seeing them as a chore.
  
• Make it social: Zone 2 is the perfect intensity to train with a partner or group of friends who have similar goals. Since you can talk while moving, it doubles as social time. For example, join a weekend group hike or an easy run club (We have a Revo Run Club on Sundays!). The time flies by when you’re chatting or enjoying nature together. Plus, you can keep each other accountable not to speed up too much (the “chat test” keeps everyone honest). Missoula has plenty of trails and folks who appreciate the outdoors – use those Zone 2 workouts as a chance to connect with the community or family.
  
• Use it as a commute or “daily life” exercise: Perhaps you have limited time to set aside just for training. Zone 2 can often be achieved through daily lifestyle tweaks. Could you bike to work at an easy pace? That 20-minute commute each way might give you 40 minutes of Zone 2 for free. Maybe walking the dog each morning briskly gets your heart rate into Zone 2 – voila, another 30 minutes. Take the stairs, go for a walk break at lunch – it all adds up. Be creative in finding those opportunities.
  
• Schedule it like any other workout: Treat Zone 2 days with the same respect as your intense training days. Put them on the calendar. For instance, if you do strength training or intervals 3 times a week, fill in the other days with 30-60 min of Zone 2. A sample week might be: Monday easy run 45 min, Tuesday strength, Wednesday Zone 2 bike 60 min, Thursday strength, Friday easy jog 30 min, Saturday long hike 2 hours, Sunday rest. Adjust to your level and goals, but make sure Zone 2 shows up multiple times. Consistency is key – think of it as brushing your teeth for your heart.
  
• Monitor progress and adjust: After 4-6 weeks of regular Zone 2, test yourself. Has your pace at your Zone 2 heart rate gotten faster? (Commonly, people see that where they used to run 11:00 minutes/mile at 140 bpm, now they run 10:00 min/mile at the same heart rate – a sign of improved efficiency.) Or maybe your heart rate is lower at a given hiking pace than it used to be. These are great motivators that the training is working. If progress stalls, you might add a bit more volume or ensure you truly kept the intensity low enough. Also pay attention to how you feel day-to-day – ideally, these workouts leave you energized, not drained.
  
• Don’t neglect the high end entirely: While Zone 2 is crucial, a well-rounded program does include some high-intensity work too. Once you have a solid aerobic base (which might take a couple months of emphasis), incorporating a couple of short Zone 4-5 interval sessions per week will further boost your fitness. The beauty is, with your base in place, you can handle those hard days better and recover faster from them. This is the 80/20 rule in action – about 80% low, 20% high. Many mountain athletes use winter (or an off-season) to build the base with lots of Zone 2, then layer more intensity closer to their big climbs or races. At Revo, we periodize training similarly: base -> build -> peak. Zone 2 is your base phase emphasis, but it remains a constant thread year-round for maintenance.
  

Analogy (Mountain Expedition): Think of preparing for a big mountain expedition or backcountry excursion. In the months prior, you’d do lots of long, low-intensity outings to get your body used to long days – essentially Zone 2 work to build endurance. As you get closer to the trip, you might add a few hard hikes with a heavy pack or fast summit pushes (higher intensity) to be ready for intense efforts. But you never abandon the base training – it’s what allows you to recover and go day after day in the mountains. This paired with appropriate strength training would have you leading the charge. Training for life and longevity is similar: keep a base of Zone 2 always, spike in some high intensity occasionally, and you’ll be prepared for anything.

By incorporating Zone 2 into your routine, you’ll likely find you not only perform better during big efforts, but you also feel better day to day. Your energy levels, sleep quality, and even mood can improve when you strike the right balance in training.

Conclusion: Train Smart, Stay Capable – The Revo Way

In a fitness culture that often screams “no pain, no gain,” Zone 2 training is a refreshing paradigm shift: sometimes, to gain more, you actually should hurt less. By committing to easier aerobic sessions, you’re investing in long-term gains that transcend any one workout. For active adults juggling work, family, and outdoor passions, Zone 2 is the gift that keeps on giving – it builds you up rather than breaking you down.

At Revo, our philosophy is about helping you become a more capable human – capable of summiting that peak, crushing that mountain bike trail, playing with your kids without fatigue, and staying healthy for years to come. Zone 2 training aligns perfectly with this mission. It’s a sustainable, science-backed approach that yields resilience. Our coaches have seen firsthand how athletes who embrace Zone 2 flourish: they plateau less, they stay injury-free more often, and they rekindle their love for training because every workout no longer feels like a grind.

To recap, Zone 2 training matters because it builds an aerobic base that powers everything else. It’s like constructing a strong foundation for a house – with it, you can build higher (go faster, go longer). Without it, the house wobbles and eventually cracks under stress. Zone 2 delivers endurance, efficient fat-burning metabolism, a robust heart, and even a smarter brain. It teaches your body to be an energy powerhouse and your mind to be patient and disciplined.

Sure, high-intensity workouts have their place – they add the spice and the sharp edge to your fitness. But high intensity without a base is like icing without the cake. If you’ve been stuck in the cycle of hammering every workout and seeing diminishing returns, it’s time to slow down to speed up. As we often remind our members, you don’t get better during the workout, you get better by recovering and adapting – and Zone 2 lets you adapt big time.

Next time you head out for that run, ride, or ski, give yourself permission to take it easier than you normally would. Monitor your breathing or heart rate and aim for that comfortable, steady effort. It might feel strangely easy or even “slow,” but know that you are right where you need to be. You’re training your aerobic system to be a reliable diesel engine that can go forever. With each Zone 2 session, you’re laying bricks in the wall of your endurance, one that will support all your higher efforts.

In the mountains, those who pace themselves often reach the summit; those who sprint usually turn back early. The same goes for training and life. Zone 2 is pacing yourself smartly. It’s the tortoise beating the hare. It’s the wise investment that yields compound interest.

Become the athlete who is not just fit, but unbreakably fit. Marry that Zone 2 endurance with strength and a dash of intensity, and you’ll be ready for anything – a weekend adventure, an unexpected challenge, or simply the demands of an active lifestyle.

At Revo, we’re here to guide you on that path – from the gym to the great Montana outdoors. So let’s train smarter, not just harder, and unlock the full potential of your capabilities. Lace up, heart rate monitors on (or noses breathing), and let’s embrace the power of Zone 2. Your future fitter self will thank you for it!