Build Aerobic Base
45 minutesEstablish HR zones and weekly running volume.
Field context
This workflow is part of 1 niche field
Complete guide for soccer fitness — step-by-step workflow, tools, checklist, and expert tips to get started.
Establish HR zones and weekly running volume.
Program repeated sprint ability.
Use 1RM estimates for squats and single-leg work.
Track calorie burn in practice matches.
Key metrics and targets for this training focus.
| Metric | Target |
|---|---|
| Consistency | 3+ sessions/week |
| Progression | ≤10% weekly load increase |
| Recovery | 1–2 easy days/week |
Master fundamentals in sports before advancing.
Short regular sessions beat occasional marathon efforts.
Pain, equipment failure, or unsafe conditions mean pause and reassess.