#078 - Pre-Season Conditioning Tests: Aerobic vs. Anaerobic | Cardio Chats
In this Cardio Talk episode, I break down pre-season basketball conditioning tests—mile runs vs. shuttles, aerobic vs. anaerobic—and share what we’re doing at Colorado to build the right energy system base for October’s 20-hour practice weeks.
In this “Cardio Chats” edition of the Decoding Excellence Show, I’m diving into pre-season basketball conditioning tests—and why different coaches lean on very different approaches.
Recorded mid-Zone 2 ruck walk, this raw, unedited “Walk & Talk” dives into why some coaches favor more aerobic-based tests like the mile run or 3-minute baseline touches, while others prefer anaerobic measures like side-line touches or the 300-yard shuttle. Both approaches have their place, but which one actually prepares athletes best?
In this episode, I break down:
- The pros and cons of aerobic vs. anaerobic conditioning tests
- What we’re using here at Colorado this pre-season
- Why building a strong aerobic base is critical for October’s 20-hour practice weeks
- How these tests tie into bigger decisions on readiness, recovery, and performance
During the Cardio Talk
I comprehensively break down the following topics:
Measuring the athlete's heart (cardiovascular system) vs. their heart (desire/drive)
Conditioning tests don’t just measure physiology—they reveal psychology. One “heart” shows how efficient the cardiovascular system is at sustaining effort, while the other shows grit, desire, and competitive spirit when the body wants to shut down. Both matter in high performance.
Conditioning needs to be HARD to build callused temperament to adversity
True conditioning is as much mental as physical. Athletes don’t just adapt to oxygen debt or lactate—they adapt to suffering. Hard sessions build the ability to stay composed, push through discomfort, and lean into adversity, which carries over directly to competition.
Why coaches may want to run the mile
The mile run has stood the test of time because it’s simple, objective, and easy to administer. It measures aerobic endurance and mental pacing, giving coaches a straightforward look at whether athletes have a baseline engine to build on before the season ramps up.
Why coaches may want a more interval-based conditioning test
Basketball is not a continuous sport—it’s repeated sprints, stops, and starts. Interval tests like shuttles or 300-yard runs better mimic game demands by stressing the anaerobic system, change of direction, and recovery between bursts of high-intensity efforts.
Why heart rate recovery is important
Performance isn’t just about how hard you can go—it’s about how quickly you can recover. A fast drop in heart rate post-effort signals strong aerobic fitness and parasympathetic control, both crucial for bouncing back between plays, practices, and heavy training loads.
If you’re serious about training design, athlete monitoring, or building durable and explosive players, this one’s loaded with practical takeaways you can apply immediately.
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