Train Smarter. How Heart Rate Training Builds Better Athletes
When it comes to improving fitness, most athletes think “more is better.” But without tracking heart rate and understanding energy systems, athletes can miss the mark—and miss out on real performance gains. Train smarter means that you are not working out to just work out but have a plan in place to see progress.
At OC Sports Performance, we teach our athletes to train smarter. That starts with using heart rate training to ensure conditioning work is actually improving both aerobic and anaerobic capacity.
Why Aerobic Conditioning Matters (Even for Power Athletes)
Your aerobic system is the foundation of your endurance and recovery. It powers low-to-moderate intensity efforts and helps you recover between sprints, plays, or lifts. The best way to build this system?
Zone 2 heart rate work is done at a pace where you can breathe through your nose and hold a conversation. It’s not flashy, but it’s incredibly effective. We use bikes, sleds, incline walks, rucking, and rowers to target this zone without adding extra stress to joints.
Aerobic work builds your base—helping you recover faster, train harder, and reduce your risk of injury.
The Final 8 Weeks: Shift Into Anaerobic Gear
While the aerobic system is the base, sports like soccer, football, lacrosse, and baseball demand repeated high-intensity efforts. Inside of 8 weeks before the competitive season, it’s time to build your anaerobic conditioning.
We do this with:
- Sprint intervals around :30- using the assault bike specifically
- Mixed modal conditioning – sprints on the assault bike, with body weight movements such as step ups.
- Timed intervals with fixed rest times
- Prowler and resisted sled drags
These drills push athletes above 85% of max heart rate and prepare them for the demands of stop-and-go sports.
Match Conditioning to the Season
Heart rate training helps us train with intention—rather than guessing. But intensity isn’t the only thing that changes. Training specificity should change depending on how far an athlete is from their season.
Far from season? Train general physical qualities:
- Top sprint speed
- Maximal strength
- Explosiveness (jumps, throws, lifts)
These qualities take time to build but deliver huge returns. They help athletes move better, stay healthier, and create a more resilient, well-rounded athletic base.
Closer to season? Shift toward sport-specific demands:
- More running and sports specific conditioning
- Acceleration and deceleration
- Reactive agility
- Breathing patterns unique to their position and sport
This transition—from general to specific—is how we ensure athletes aren’t just working hard, they’re working right.
Why It Matters
Too many athletes are just “getting tired” in training—not actually getting better. Heart rate training gives us measurable zones, real-time feedback, and clear evidence of progress.
We don’t guess. We measure. Train Smarter not harder.
When an athlete tracks heart rate, adapts their training based on the season, and builds both aerobic and anaerobic systems, they don’t just show up—they dominate.
Ready to See Measurable Progress?
At OC Sports Performance, we only work with 100 committed athletes. We test, track, and tailor each athlete’s program based on their sport, position, and performance goals. If you’re ready to train with purpose, stay healthy, and get faster, stronger, and more explosive…
