4 Workouts To Build Infinite Cardio

Four Conditioning Workouts

The video presents four conditioning workouts to improve endurance, recover between hard efforts, and maintain power during training or competition. No video timestamps are provided; the timings below are the workout intervals described.

1. Low-Intensity Steady-State Work

Purpose: Build an aerobic foundation and support recovery between explosive rounds.

• Work for 30–90 minutes at an easy-to-moderate, conversational pace.
• Use a bike, treadmill, or run.
• Aim for roughly 50–70% effort. A heart-rate monitor is optional.
• Do this one to three times per week, ideally twice.

This is described as the easiest session to recover from and the priority for building an aerobic base.

2. Norwegian Protocol

Purpose: Raise the aerobic ceiling.

• Work for 4 minutes at about 90% effort.
• Recover for 3 minutes at 60–70% effort.
• Choose a pace you can sustain through the full interval and repeat, rather than starting too hard.

The protocol is demanding, so do it when fresh—not immediately before or after jiu-jitsu or strength training. The speaker suggests doing it once or twice weekly, and recommends once a week outside the competitive season when discussing weekly planning.

3. Lactate Capacity

Purpose: Improve the ability to cope with sustained fatigue.

• Work all-out for 30–90 seconds.
• Take 60–90 seconds of partial rest.
• Complete 8–12 rounds.

This session is intentionally exhausting and is recommended once weekly. The speaker considers this capacity useful in combat sports.

4. Lactate Power / Alactic Power

Purpose: Preserve short bursts of explosiveness.

• Use a cardio machine, sled, or hill sprint.
• Work at maximum effort for 15 seconds, followed by 50 seconds of complete rest.
• Complete four to five repetitions, stopping if performance noticeably drops.
• Rest for 2–4 minutes, then repeat for two or three more rounds.

The speaker recommends doing this about once a week and stresses that each 15-second effort should be genuinely maximal.

Weekly Planning

The speaker prioritizes steady-state training because it builds the aerobic base and is easiest to recover from. Norwegian intervals can be done once weekly outside the competitive season.

As an athlete approaches competition, the speaker suggests adding lactate-capacity work once weekly closer to the event, alongside alactic-power intervals, while keeping one steady-state session in the week. An eight-week lead-in is given as an example. The exact schedule should fit around the athlete’s other training.

Presenter and Source

Charles Allan Price (presenter and channel)