Aerobic Circuit (Zone 2)
Demo video coming soon
How to Do It
Perform a continuous circuit of low-intensity movements (or steady cardio) keeping the heart rate in Zone 2 — a conversational, sustainable intensity (~60–70% max HR). Move smoothly and continuously for the prescribed duration, keeping the effort easy enough to maintain comfortably and nasal-breathe. Hold the steady, low-intensity pace throughout.
Why It Works
Zone 2 training develops the aerobic base — increasing mitochondrial density, capillarization, and the heart’s stroke volume and ability to use fat for fuel; this low-intensity, high-volume work builds the cardiovascular engine that underpins recovery and endurance with minimal fatigue cost.
Hockey Transfer
Builds the aerobic base that drives recovery between shifts and across periods — the better the aerobic engine, the faster a player recovers and the longer they sustain high-quality efforts; foundational conditioning for repeated high-intensity hockey output.
Coaching Cues
- "Easy, conversational pace"
- "smooth and continuous"
- "stay in the zone, nasal breathe"
Common Mistakes
Drifting too high in intensity (out of Zone 2); stopping and starting; treating it as a hard workout
Progression / Regression
longer duration
shorter duration or lower intensity
Primary Muscles
Energy System
Aerobic
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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