> ## Content Index > Fetch the complete content index at: https://adamringler.com/llms.txt > Use this file to discover other available public pages before exploring further. # #078 - Pre-Season Conditioning Tests: Aerobic vs. Anaerobic | Cardio Chats - URL: https://adamringler.com/podcast/078/ - Published: 2025-08-29T14:25:06.000Z - Updated: 2026-10-20T00:18:02.000Z - Description: 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. - Author: Adam Ringler - Tags: Decoding Excellence, #podcast, Conditioning, Testing and Assessment **In this “Cardio Chats” edition of the** [***Decoding Excellence Show***](https://adamringler.com/podcast/)**, 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 ![](https://storage.ghost.io/c/f6/16/f6164f1b-bb1b-4d5c-af28-2fe8b5a96265/content/images/2025/07/dark-blue-polygon-abstract-backdrop-vector-3437138884.jpg) ## 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. --- ![Hand holding a stopwatch on a sports field at sunset](https://storage.ghost.io/c/f6/16/f6164f1b-bb1b-4d5c-af28-2fe8b5a96265/content/images/2025/08/image-3.jpeg) 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. --- Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to [⁠⁠⁠**Decoding Excellence**⁠⁠⁠](https://itunes.apple.com/us/podcast/decoding-excellence/id1205636566?mt=2&ref=adamringler.com) page and leave us a **FIVE STAR** ⭐⭐⭐⭐⭐ review. --- If you haven't already, you can head over to [⁠⁠⁠**AdamRingler.com/Newsletter**⁠⁠⁠](http://www.adamringler.com/newsletter?ref=adamringler.com) and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated. [NewsletterThe newsletter is something I absolutely LOVE If you haven’t signed up yet for my newsletter, you’re missing out. I often describe my newsletter to friends as the “BirchBox of Newsletters”. It’s a simple bullet point list of all the fascinating, and curious things I’ve explored each month.![](https://storage.ghost.io/c/f6/16/f6164f1b-bb1b-4d5c-af28-2fe8b5a96265/content/images/icon/yellowcircle-20.png)Adam RinglerAdam Ringler![](https://storage.ghost.io/c/f6/16/f6164f1b-bb1b-4d5c-af28-2fe8b5a96265/content/images/thumbnail/Adam-1.jpg)](https://adamringler.com/newsletter/) If any of the material resonates with you, I'd love for you engage with me at [⁠⁠⁠**@AdamRingler**⁠⁠⁠](https://www.twitter.com/adamringler?ref=adamringler.com) --- ## Key Takeaways - Conditioning tests reveal two things: the cardiovascular system's efficiency and the athlete's grit when the body wants to shut down. Both matter in high performance. - Make conditioning hard on purpose: athletes adapt to suffering as much as to oxygen debt, and composure under discomfort carries straight into competition. - The mile run endures because it is simple, objective, and easy to administer, giving a clear read on whether athletes have a baseline engine before the season ramps up. - Interval tests like shuttles better mimic basketball's repeated sprints, stops, and starts, stressing the anaerobic system, change of direction, and recovery between bursts. - Track heart rate recovery, not just output: a fast post-effort drop signals strong aerobic fitness and parasympathetic control, which is what lets athletes bounce back between plays and practices. ## Listen and Subscribe Find this episode of the Decoding Excellence Show on [Apple Podcasts](https://podcasts.apple.com/us/podcast/decoding-excellence/id1205636566?ref=adamringler.com) and [Spotify](https://open.spotify.com/show/093GVrPwd9l832q3EWhVKc?ref=adamringler.com), or use the player above. --- ## Go Further in This Episode Enjoyed this conversation? Here is how to get more from it: - **Read the transcript below** to revisit key ideas at your own pace. - **Share this episode** with a coach or colleague who would benefit. - **Subscribe to the Decoding Excellence Show** on [Apple Podcasts](https://podcasts.apple.com/us/podcast/decoding-excellence/id1205636566?ref=adamringler.com), [Spotify](https://open.spotify.com/show/093GVrPwd9l832q3EWhVKc?ref=adamringler.com), or your favorite app. - **Join the newsletter** at [adamringler.com/newsletter](https://adamringler.com/newsletter/) for weekly insights on human performance. --- ## Episode Transcript *This transcript was automatically generated. While we strive for accuracy, some words or phrases may be misheard.* \[00:00:00\] Sports science, strength and conditioning, high performance coaching. Welcome to the Decoding Excellence show. We have a great show today and we are going to get into this cardio talk on the decoding excellence show. We're going to get into talking about conditioning testing, preseason conditioning, what test to do, why a coach might want a more aerobic base test, why they might want a more anaerobic conditioning, evaluative test, why it's important to program and set those expectations and the difference between measuring the athlete's heart for some measuring \[00:00:55\] Their heart. I'll get into that a little bit more in the show, but without further ado, let's jump into this cardio talk here on the decoding excellence show. Thank you. Hey everybody, welcome to the decoding excellence show. As always, I'm your host Adam Ringler. I'm not going to support scientists and a strength conditioning coach for nearly 20 years at the division one collegiate level and today I'm bringing to you what I've always been doing recently and that is our cardio talks, the walk and talk. Now, I know this trail like the back of my \[00:01:30\] Hand up and walking it for the last six months, actually, I mean, I've lived here out in Colorado for about the last nine years. So it's our neighborhood trail and it's a 35-minute block walk. I've got 45 pounds on my back, I might 5-11 pack, and I'm out here trying to get some maybe high zone one, if you will. There is some inclines and that bumps my heart rate up to zone two, but mostly my heart rate is pretty darn low. It's not like my treadmill walks. I do in facility where I jack that thing up to incline 25 with about the same. Actually, I wear a 5-11 weight \[00:02:13\] Plate carrier in facility. That weighs a little bit less, but I figured, hey, since the incline is not nearly as severe in the neighborhood walk, I'll go a little bit heavier pack on my back and I will do my walk and talk. So today, we have a 35-minute conversation roughly depending on how I edit this post, but trying to, you know, think there's some topics we could certainly get into regarding preseason training, conditioning testing, women's basketball, basketball in general, some of the things that we've done really kind of dive into the weeds, but I will tell you this, \[00:02:56\] When I'm doing this right now, it is Friday, it is at the end of the week. My calories have been low. If you followed along on any of the Instagram live conversations I've had or the former athlete's society Q&A calls or the accountability calls, my calories are low, my carbohydrates are low, your boy has been working the last four or five months, and really in a pretty steep caloric deficit at this rate, cardio is really high. It's, you know, almost 80 minutes on my non-training days, which is Tuesday, Thursday, Friday, or sorry, Tuesday, Thursday, Saturday and Sunday. So I have about \[00:03:38\] 80 minutes of cardio four days a week, and then even on my training days or resistance training days Monday, Wednesday and Friday, I'm hitting another 35, quite frankly, as I'm coming towards the end of this sort of, let's call it fat loss phase, if you will, recomp phase, as I'm coming towards the end of it, which I'm staring down about six more weeks, five more weeks of this before I start to shift goals as the basketball season really picks up. Yeah, I might even have to bump the calories up, or the, might have to bring the calories down a little bit more, you know, I did my morning \[00:04:17\] Check-in, and this is all driven through macro factor. I check in every Friday morning, actually check-in two or three times a week, just to kind of see how my weight is fluctuating with my total daily energy expenditure. So my TDE based on the macros and all of the calories and all that I log in the macro factor, it can estimate based on my weight, based on \[00:04:47\] And based on the foods that I log within the app, it can calculate what your total daily energy expenditure is. So I get to kind of see that, it's see the weight fluctuations, the caloric fluctuations, although my calories are pretty constant across training days and non-training days. Yes, I'm training days. I maybe get a couple more carbohydrates, but it's not a lot. So nonetheless, right? Your boy's a little fatigued. This walk is a little bit slower, and you know, my breathing might be a little bit labor because I'm down here in the deep stretches of this body recomposition \[00:05:26\] Phase, and you know, 23, 24 pounds later, and this is where I'm at. So nonetheless, figured we'd get into the show, as always, right? Our walk-in talks are unedited. There'll be dogs parking in the background. There could be cars going by. There could be planes overhead. Bikes wasn't by who knows, right? That's how these things go, but it allows me to not only do a little bit of cardio, but also kill a little bit of time and have a conversation with everybody. So a couple of plugs before we jump into it. If you haven't checked out the former \[00:06:00\] Athlete's society, this is my private, exclusive community that I am building. You can find the information at AdamRingler.com forward slash former athlete's society, but this is for only college athletes, only college athletes. We've exhausted their eligibility, but still want to train like a college athlete, so want to fuel like that collegiate athlete they once were. Maybe they were involved in a collegiate strengthening program, but maybe they didn't learn how to train, didn't learn how to fuel, didn't learn how to recover, didn't learn how to manage their lifestyle. \[00:06:37\] That's what we built, and that is where this educational content and this hub exists. I do one on one calls, I do private, exclusive calls with just our community members. We do Q&A calls, we do accountability calls, I share educational master classes. You also get complimentary training program, just like your college, which would give you all delivered to your phone or iPad through Bridge Athletic. So that is a part of our community as well. So check it out at AdamRingler.com forward slash former athlete's society. Now I figured we'd talk a little bit about preseason, \[00:07:18\] Because here we are in college athletics, starting college basketball. Preseason is upon us, multiple different camps, multiple different ideologies, philosophies, right? Yeah, some people that are, listen, every college basketball coach right now is concerned of one thing, I think, right, they're installing their offices, their defenses, they've been working on that throughout summer, most likely, right? Schematics, working on skill development, clearly, right? But now it's certainly get real, we're starting to look in the future, forecasting, hey, late September, \[00:07:58\] October is coming, team practices, 20 hour weeks, we have to get prepared for those November games, right? And October allows you to do that, right? But in order to be prepared for October, you have to prepare in August and September. And so skill development is certainly happening, offices and defensive themes and concepts are being installed right now. But as a strength conditioning coach, we all know what is happening right now. There is a huge emphasis on conditioning, and this happens every year at this time. Now, we could do nothing, all of June, July, \[00:08:43\] Early August, and then just get this period and flip a switch where, oh, okay, we stop what we're doing over it. We switch now to conditioning, or you could have microdose conditioning all since the moment. An athlete arrives to campus, and that's kind of certainly what we do. I've talked about another Decoding Excellence Shows where we talk about our conditioning Thursdays, our low impact days, leveraging things like our concept to rower, our skier, our versus climbers, our air-dined bikes, and a conditioning circuit. I'd love to do that. This is a plane overhead, so you might be hearing that, \[00:09:24\] Right? I told you, these cardio talks, they're wild, they're random. You get all sorts of things happening. But we, we're here, right? It's free season. So we have done multiple different things, certainly at Colorado, and during my time, I'll speak to just me, not necessarily just the organization I work for. But we've done things as far as 300-yard shuttles. We've done things as far as side-line touches, 316s, essentially 16 side-line touches, 300-yard shuttles. So essentially, it's a baseline to free-throw line six times, six down and backs, right? We're going to give in prescribed amount of time \[00:10:09\] With the prescribed amount of rest. We've done myel testing, and that is a gut punch. Again, very aerobic driven. However, right? All of these things are just benchmarks. But what's more important, what is more important, rather than just the aerobic development, or the anaerobic repeat sprint development, is the psychological development, right? And I've talked about this on past shows, but there is something innately important to doing hard things, right? Now, you could say, Adam, you're on your strength coach soapbox right now. Here we are, right? I thought we're physical \[00:10:57\] Development coaches. Yes, we are. And that's important. We need to develop appropriate energy systems, right? ESD or energy system development is critically important. I do not want to aggregate that. However, psychological development is equally as important, right? Our athletes need to build a tolerance to doing hard things. They need to build robustness to adversity. They need to build a championship mindset to facing challenges head on and running through them. So, I am, I guess, on my soapbox, but I'm certainly in the camp that, \[00:11:47\] Yes, the energy system that we are developing needs to be appropriate for the athlete. What it also needs to be hard, needs to be challenging. It needs to drive their competitive spirit. It needs to put them in a position of adversity because the game of basketball, it will, it will absolutely demand them to face adversity, to face challenges, to push through, to give more of themselves. So, yeah, I think having conditioning that is challenging, having conditioning that is mentally and physically demanding is an important part of where we're at right \[00:12:39\] Now. And you could say, oh, but Adam, you said you were a sports scientist for the last 20 years, right? Okay, cool. You can train, I can measure the cardiovascular system. I can measure the heart, right? But it's important to measure heart, right? You get the nuance, you get the subtlety, right? We can measure the heart, but we also have to be able to measure and evaluate heart, drive, passion, ability to push through the heart of an athlete. So, I think it's just important to make things challenging, to make things difficult, to make things competitive, to make \[00:13:27\] Things, okay, you get the item, right? I won't belabor the point for the last seven, eight minutes. Your boy's also on a very steep uphill, in-bind part of this rock walk. And like I said, my daily carbohydrates are under 35 grams. So, I have zero glycogen in the muscles today. I am quite depleted. This is the first thing I'm doing right after morning coffee. I've yet to train resistance train today. That's coming off. I can tell you that it's going to be just a pump workout, a lot of sets, real lightweight, just getting a little bit of a burn. But that's still hours away. \[00:14:17\] Boy, I'm looking up at the sky right now, and we have so many planes here in the Boulder area, flying over, single prop, dual prop planes. It's kind of crazy. That's not a, it's not typical for 6 a.m. The morning here to have so many planes out, but I don't know weekend, I guess. All right, we have football home football game. If you are not familiar, and I listen, I get the fact that most of you guys aren't tapped into all the current events here, Colorado. Couple different things. Home football game today. I'm super excited about it. Georgia Tech \[00:14:56\] Versus University of Colorado. Right, season opener here at Folsom Field on the New Turfield. Sell out crowd. It's strike crowd. Our tickets, our season tickets are in the black section. So excited about that because I really don't wear white. I guess, very gothic, but we're all black. That's typical, my typical attire. If you're watching the former athlete's side of YouTube videos, you probably notice that theme. However, glad we're not in the white section because actually when most of the clothing that our equipment manager provides, unless I get it, this is a \[00:15:41\] Position of privilege, is that when they provide all the team gear, any of the white shirts, I'm just like, hey, you know, you can have them back. I will not wear them. They will just take up space in my closet. And that's just a personal thing, but nonetheless, we're in the black attire section. So we'll be taking in the football game a little bit later today, been recruiting weekend, clearly, always anybody that works basketball and knows how important football season is from a recruiting standpoint. So excited about that. And then, \[00:16:16\] What else is new? We retired. Ember. Embers are alive. Buffalo, mascot. And I think the quote coming out of our department was Embers retiring due to an indifference to running. Which is kind of funny, right? I know many of you guys out here listening to this podcast might to have a indifference to running, but quite an important characteristic to have when your only job is to run from the in zone pass a 50-yard line at blazing speeds and into the trailer. But Ember will live a amazing life out at the ranch. And I think that's where our previous \[00:17:10\] Live mascot, Buffalo, also is that. So they're training up a new one, the team, and the department said it should be ready about midway through the season. So there won't be a live mascot run today or tonight, but hey, you know what? Still going to be great. And season opener. I'm excited about that. So conditioning, we talked a little bit about basketball conditioning. Again, I'll kind of go back to that point because hey, this is a cardio talk. And I'm feeling time and there's no scripts and there's no reading. I didn't prepare anything. This is just off the top of my head \[00:17:52\] As I'm walking and trying to catch my breath. So maybe you hate these, right? So do me a favor. If you listen to these cardio talks and you're like Adam, just don't man, just don't do these things. I'm hearing you breathe. It's exhausting listening to you be exhausted. Can you just not save it for your studio? Save it for the studio, Mike. But I figured there's something real. There's something authentic. You know, there's some vulnerability behind your boy being exhausted and walking up hill and just sharing, right? I've always thought of \[00:18:31\] These cardio talks. It's like we're going on a hike together. Just two people to you and me. We're out here on the trail together. We're having a conversation. You're breathing hard. I'm breathing hard. You're listening this during cardio and so am I. So \[00:18:52\] So we're on this journey together. So back, yeah, I guess back to the conditioning, right? So you know, I've done the mile test, if you will. We've done that at sea level, right? University of Houston, Minsk, basketball team got some notoriety and publicity from ESPN regarding their mile testing, I think last year. And don't quote me because I'm not looking at my phone. I'm, you know, looking at my two feet moving one step in front of the other. But I think average time was something like low five minutes, like 5.11 or 5.20\. This is an impressive time \[00:19:37\] Right for an average. That's pretty pretty darn good. So nonetheless, our times are, again, our times are appropriate, right? We're at elevation. We're at altitude. Everybody knows that about Colorado and about sort of like the Colorado Utah area being some of the higher elevation points of the United States. So our times can be a little bit more lenient, but I will say at sea level, women's basketball, I've had guard times that were under six mini, but that was the average, like that was a standard. Hey, your expectation is to come back and be ready to run this thing \[00:20:18\] Under six minutes. Post players are forwards. You need to run it under 630\. So those are challenging times. And then certainly an altitude and elevation and everything in between, right? Those times can be a little bit extended out because of the increased elevation. So whether you're a fan of the mile or sideline, sweet 16 touches, or 300 yard shuttle, or even test that I actually really enjoyed conducting. I say enjoy, but I got this from Orlando Magic director of as a player safety or director of performance. This was years and years and years \[00:21:05\] Ago, but it's now well documented and accepted, but the three minute conditioning tests, baseline to baseline, still a big fan of conducting that as an evaluative somewhat aerobic basketball specific conditioning tests. So this is a stretch where the cars are the loudest because I'm walking directly adjacent to the road. This is part of my neighborhood walk, if you will, but I'm a big fan of that three minute conditioning test. Now it was well documented. Who said it just recently? TJ McCall and the NBA ended up just running that thing and did he get, he said 29 \[00:21:52\] Baseline touches in three minutes. That's pretty impressive. 29 is solid, right? So down is one, back is two, down is three, back is four. You have three minutes to get as many baseline touches as possible. I also include a half because I think it incentivizes the last couple of seconds to try to get through the half court. So 29 and a half, 30, 30 and a half. You guys get the idea of it, but as far as I know, I think Yukon has something like 27, at least as far as what's been shared and known 27 baseline touches. This is a pretty high mark from them. I've heard that, you know, other \[00:22:36\] Universities have 28\. So, you know, nonetheless, I really like that as a conditioning test as well as a little bit sport specific. You're running on hardwood, you're running 94 feet with a change of direction. I think it's somewhat appropriate and specific. So whether you like the mile, whether you like the three minute magic or the Orlando magic conditioning test, I got it from the Orlando magic when the guy was there. So I kind of call it the three minute magic, but whatever, right? So a lot of different ways to skin a cat. If you are into a skinning cat, because that's kind of a \[00:23:10\] Weird analogy, but if you're into that sort of thing, there's a lot of ways to do it. So why would one, this episode is I'm coming down the last 10 minutes of it. So I guess I have to stay on this theme, because otherwise I'm jumping from one thing to the next thing to the next thing. Why would one want to even conduct a conditioning test? What's the reasons? Yes, we need to develop it, but why is it common for strength coaches like us to say, hey, you come back, we've got this conditioning test, you got a, you know, 22, 22s or something, you know, like what's the reason behind \[00:23:54\] This? Well, one is I do think we need to kind of dangle a carrot in front of our athletes. I when you go home and we conclude summer training and we've been working for six weeks or eight weeks of summer access, whether you're a, a June into July, whether you're July and early August, whatever it might be, I think there needs to be a reasonable expectation that when you come back be ready, right? And so we preach that all of July, I mean, this is what our conditioning circuits are about, at least on the women's side, is that, hey, while we're doing these things, \[00:24:37\] You need to be running, you need to be getting up and down, you need to be playing pickup hard. You should be supplementing with going outside and getting some, some track work or some longer distance. Why? Well, because, you know, we're trying to develop the aerobic system, so when we wear our heart rate monitors for our, you know, individual skill sessions or for our conditioning circuits, I want to be able to see, okay, and you push your heart rate to a threshold, whether it's, you know, that aerobic threshold, or can you get to 80% of your maps heart rate, \[00:25:13\] It'd be comfortable at that, right? I don't need us going into 90%, I don't need us redlining things right away, but I do need us to get comfortable at threshold for a lot of athletes. I forget the, the loud car, forget this statistic, straight off the top of my head, but one of the games played at about 170, 180 beats per minute, right? And so you're talking about a, you know, let's just use a 20 year old athlete, right? We got 18 to 22 year old, two year athlete, year old athletes, oh my goodness, come on Adam, get it together on this walk here, \[00:25:53\] But so let's just pretend like the estimated heart rate, right? 220 minus your age, let's say that's that's a gospel, right? And it's, you know, it's undeniable, right? For a lot of athletes then, okay, that's the case, we're looking at 200 beats per minute, we're looking as a, as a max, let's just use that for the math here, because your voice is pleated, 180 beats per minute, starting to talk about like, okay, we're starting to get up there. So we need to get comfortable in that 165, 170 beats per minute, 280 beats per minute, because quite frankly, \[00:26:32\] That's going to be pushing them around that 80% top. And that is where the game is played, right? Certainly, it's where it's worn. Now, we can talk about game defining moments as a critical steel and a critical moment with a critical foot back on a rebound or a layup that wins the game. How amazing is that last, last second plus or meters? But while those are important, those are game defining moments, right? You don't get to a game defining moment without the sustainability allowed cards to go by without the sustainability of consistent and high \[00:27:13\] Output effort for the 39 minutes that proceed that final minute of the game, right? So it's critical that our athletes can be comfortable in these high output ranges, these high cardiovascular output thresholds, if you will, right? Yes, they'll get timeouts. Yes, they'll get half-time. Yes, they'll get media longer duration timeouts, but it's important that they build an ability to be comfortable at that 170 beats per minute and then also have an amazingly quick heart rate recovery for 30 second timeouts and media timeouts. That's also really critical. \[00:27:58\] Now, while that heart rate recovery is critical, right? How quickly do you or does the athletes heart rate, how quickly does it drop, right? During a 30 second interval, during a 60 second interval, during a 90 second interval, how many beats per minute does it drop? Does it drop 20? Does it drop 40? Does it drop in excess of 60? The greater the drop, the greater the fitness, right? That heart rate recovery is, you know, sort of. So at some point in our preseason conditioning block, we do need to move away from doing things that are more aerobic focused, right? That endurance \[00:28:40\] And into or repeat sprint type drills because not only do they match the game's specificity of what we're looking for in basketball, they also allow for athletes to work on that sort of recovery, right? High output, backsepper, into some type of interval-based training that allows for a short recovery that allows that cardiovascular system to have that heart rate recovery drop, right? And that's specific to the game of basketball, that specific to that energy system development needed to be successful at basketball as well. So, you know, I like, if we know that we have four \[00:29:23\] To six weeks of preseason, I like to spend two to three weeks, particularly, I'd probably say a closer on the two weeks side just because you know that most of summer plays more aerobic based training, developing that robustness and that energy system foundation, if you will, for advanced conditioning later on. I'd like to spend two preferably, but maybe upwards to three of the team demands, necessitate it, doing that aerobic work, and then really shipping gears and going into that anaerobic repeat spring ability intervals. I think that two-prong approach \[00:30:05\] Allows for athletes to build that foundation that they need, that aerobic foundation, and then some layer on this specific game demands of the anaerobic interval-interimited nature of what basketball demands. So, hopefully, there was something in this 30-minute rock walk that's been highly focused on energy system development and conditioning tasks and preseason conditioning and aerobic versus anaerobic versus endurance versus, uh, intermitted, you know, recovery type of conditioning tests, if you will. Hopefully, there's something in this that you took away. It's certainly \[00:30:46\] Occupied my mind, and uh, and here I am. I'm about one minute away from my doorstep. So, I think that will be the wrap for this episode of the Decoding Excellence Show. As always, if you enjoyed it, please leave us a five-star review on Apple Podcasts or Spotify. Let us know. You can leave comments in most of these podcasts now. So, let me know on Spotify. Let me know on Apple. If you're enjoying this, I did in the middle of the show say, if, uh, if you don't want me to do these cardio talks, because you don't want to listen to me breathe heavy, let me know in the comments. Leave me a, uh, \[00:31:22\] A comment, some a discussion post about it. But otherwise, I appreciate you listening. I appreciate you joining me for this rock walk. So, you and me, we're working on our fitness together. We're also working on our education together. So, appreciate you as always. Thanks. \[00:31:41\] Hey, everybody. That's going to be it for this podcast. As always, if you missed any of the episodes here in the Decoding Excellence Show, you can go and explore the back catalog. I host all of our episodes not only on every sort of podcast hosting site, whether it's Spotify or whether it's a YouTube or anywhere else, but you can go to my website. It is AdamRingler.com forward slash podcasts. From there, you can listen to all of the interviews, whether it's other sport professionals, whether it's the monologues, whether it's the basketball discussions, or the sport science and \[00:32:16\] Tech. Go to the website, check it out, listen to the podcast. I'm telling you, you will take something away from the back catalog of the Decoding Excellence Show. Now, one of the ways that you can support this show. Now, there's two really. You could go to AdamRingler.com forward slash newsletter. You can sign up for my newsletter. And in this, you're going to get access to everything, the cool things that I discover from a monthly basis, new books I'm reading, things I'm discovering, articles that I found related to sport science. That's really cool and coaching. So, pop in your email there. \[00:32:57\] And that is just an easy way of supporting the show. And you'll get free behind the scenes access to all the cool things I'm discovering. If you took anything away from this episode, I would encourage you, no, I would beg you, to share it with any of your friends, your co-workers, your family members, share it with somebody that could get a little bit of value from hearing what we discuss today. And as always, I appreciate you. I thank you. Until next time, stay strong, stay healthy, keep pushing on.