Episode 3 Recap: How to Program Aerobic Training — The Foundation Most Coaches Overlook
Frameworks with Carl Hardwick | CoachRx Podcast Network
When coaches think performance, they often think power, speed, strength.
But in Episode 3 of Frameworks, Carl Hardwick makes a bold and necessary statement:
“Aerobic work is not optional. It’s foundational.”
Far from being just “cardio,” aerobic training plays a critical role in everything from recovery and stress regulation to mood, cognition, and long-term health. And yet—it’s often misunderstood, misapplied, or ignored entirely.
If you’ve ever slapped a “conditioning” finisher onto a workout without a clear reason why… this episode is for you.
What Aerobic Training Actually Is (And Isn’t)
Carl opens the episode by defining aerobic training in a way every coach should understand:
Aerobic work = energy produced with oxygen.
It’s the cruise control of the energy systems world—low intensity, high efficiency, and incredibly important for building a wide base of capacity.
Strength is acceleration. Anaerobic is redlining.
Aerobic is staying in the game longer—sustainably.
Why VO2 Max Isn’t the Goal
Too often, coaches chase lab metrics like VO2 max without asking the deeper question: Does this support total system health?
VO2 max is a correlative marker—it matters, but it’s not the whole story. Carl explains:
Chasing higher VO2 max numbers at all costs can come at the expense of recovery, hormonal balance, and long-term function
What we should really be chasing:
Low resting heart rate
High heart rate variability (HRV)
Resilience and repeatability
The ability to train again tomorrow, not just survive today
Carl’s Framework for Aerobic Training
1. Know What You’re Training
Understand the role of aerobic metabolism:
Fuels longer duration, lower-intensity work
Builds mitochondrial density and energy efficiency
Enhances stress recovery and metabolic flexibility
This isn’t about getting tired—it’s about building capacity.
2. Use a Polarized Training Model
Carl breaks aerobic work into two key types:
Foundation Work
Low-intensity, longer sessions (Zone 1–2, RPE 1–4)
Examples: walking, hiking, biking, rower
Benefits:
Increased endurance and recovery
Improved brain function and mood (thanks to BDNF)
Better fat metabolism and training consistency
Prescription:
2–4 sessions/week, 30–60+ mins, low impact, cyclical movements
Tough Aerobics (MAP 5–1)
High-effort intervals after a base is built
Examples: 3 min ON / 3 min OFF for 6 rounds
Benefits:
Boosts VO2 max
Elevates metabolic rate (EPOC effect)
Builds confidence and resilience
Prescription:
1–2 sessions/week, progress strategically, focus on repeatability
3. Assess & Progress with Intention
Carl emphasizes structure over randomness:
Time-to-Exhaustion Test – establish aerobic baseline
MAP Framework – from long and sustainable → short and challenging
Progression Strategy:
Build a 60-minute continuous movement baseline
Layer in shorter pacing efforts (30, 20, 10 min intervals)
Introduce tougher intervals once aerobic base is solid
The goal? Build capacity that compounds over time—not intensity that collapses under fatigue.
From Mistakes to Mastery
Carl shares how he used to either:
Add “random conditioning” just to fill space, or
Overcomplicate progressions to the point of confusion.
His shift came when he embraced the MAP framework and polarized model, and started seeing:
Clients recovering faster
Fewer injuries
Better mental health
More consistent, enjoyable training
Your Aerobic Audit
Look at your last 3 client programs. Ask:
Is aerobic work purposeful or just filler?
Are you building a wide enough base before layering in intensity?
Could your client repeat this effort next week without breaking down?
🎧 Listen to Episode 3 Now
▶️ Watch on YouTube
🎧 Listen on Spotify
📖 Catch up on past episodes + blog recaps
Have questions? DM Carl on Instagram @hardwickcarl
Frameworks is part of the CoachRx Podcast Network — your hub for principled, purpose-driven coaching conversations.
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