How do I use conditioning workouts?

Our Conditioning Philosophy

Conditioning workouts in Volt are built around a simple and flexible system called Contrasting-Effort Interval Conditioning (CEIC). It’s designed to help you build endurance, speed, and power using any cardio equipment — like a treadmill, bike, rower, or elliptical — based on how hard or easy your effort feels.

In a Volt Conditioning workout, you’ll perform timed intervals of activity, such as 30 seconds HARD, 30 seconds OFF. These intervals are based on over 50 years of exercise and sports science and were developed by our in-house team of strength and conditioning experts, led by Head of Performance Training, Jace Derwin, CSCS.

By following this interval system, you can use any activity — including running outdoors, without equipment — to develop your cardiovascular fitness and improve overall performance.

How It Works

This CEIC paradigm’s strength lies in its simplicity. Each workout is built from four key variables:

Effort — Either HARD (high-intensity, pushing your limits) or EASY (moderate pace, sustainable for longer periods).
Interval Duration — The length of each active effort phase.
Rest Duration — The recovery time between intervals, which can be passive (complete rest) or active (light movement, like walking).
Total Number of Intervals — The sets or rounds of work. Some workouts include multiple series (for example, 3 rounds of 3 x 30s HARD).

Subjective Efforts

This system uses subjective “HARD” and “EASY” efforts instead of objective metrics like heart rate zones or wattage. Why? Because effort feels different for everyone — and can even vary day to day based on how you’re feeling or what equipment you’re using.

Your perception of “HARD” also depends on the workout’s structure. For example, what feels “HARD” for two minutes should be very different from what feels “HARD” for 30 seconds.

This subjective approach works for all users — from experienced athletes to beginners — and helps you develop body awareness and training intuition over time. During your intervals, you’ll check in with yourself to make sure your intensity matches the goal. This fosters mindfulness, encourages self-assessment, and builds long-term consistency.

As your fitness improves, the same “EASY” and “HARD” efforts will naturally become faster or more powerful, allowing you to keep progressing without changing the workout structure.

Equipment Options

Volt Conditioning workouts are designed to work with any equipment, making them practical and adaptable for all users. You can choose what fits your goals, access, or preference:

Rowing or Ski Ergs — Full body, balanced training.
Fan or Spin Bikes — Power-focused, lower-body conditioning.
Elliptical or Stair Climber — Lower-impact cardio.
Treadmill — Adjustable for incline or speed.

Pro Tip: You don’t have to stick to one machine! Performing the same workout on a spin bike vs. a treadmill will feel slightly different — and rotating between them adds healthy variety to your training.

Types of Conditioning Workouts

Volt’s Conditioning system includes six tiers of workouts, progressing from long, easy efforts to short, intense intervals. Each type trains a different part of your cardiovascular system — from base endurance to explosive power — so you can choose the right one for your goals or energy level.

1. Steady State — Go the distance

Build your aerobic foundation with steady, continuous effort.

Improves oxygen efficiency, endurance, and fat metabolism.

Best for: Recovery days or long, low-intensity sessions
When to use: After a tough lift, or anytime you want a lower-intensity workout that still builds fitness

2. Aerobic Base — Build your foundation

Develop sustainable endurance with moderate intervals and short rests.

Improves stamina and recovery between harder sessions.

Best for: Early in a training phase or during an Unload week
When to use: 2–3 times per week for general fitness or base building

3. Aerobic Capacity — Boost your VO₂ max

Push your cardiovascular system with longer “hard” efforts and brief recovery.

Improves your ability to process and use oxygen efficiently.

Best for: Performance-focused users wanting to improve running, cycling, or sport conditioning
When to use: Once or twice weekly during build phases

4. Aerobic Power — Max your engine

Challenge your upper aerobic limits with short, intense intervals and generous rest.

Increases your ability to sustain high power outputs for longer durations.

Best for: Athletes preparing for high-intensity sports or users ready to advance beyond base conditioning
When to use: Mid- to late-week sessions when you’re fresh

5. Power Endurance — Push your limits, hold the line

Train your ability to sustain near-max efforts repeatedly under fatigue.

Improves your anaerobic capacity and resistance to fatigue.

Best for: High-intensity training blocks, field sport athletes, or advanced users
When to use: Once per week — or as a substitute for interval sprint work

6. Peak Power — Go all out, recover fast

Perform short, all-out bursts with full rest to train your explosive anaerobic system.

Sharpens your ability to recover quickly between intense efforts.

Best for: Speed and power development, or when you want a quick, high-impact workout
When to use: Occasionally, at full effort, with plenty of recovery between sessions

How to Choose the Right Type

Just starting out? Begin with Steady State and Aerobic Base to build a foundation.
Want to level up your performance? Add Aerobic Capacity or Aerobic Power once you’re comfortable with longer intervals.
Need to train speed or explosiveness? Use Power Endurance or Peak Power workouts — but space them out (1–2 per week max).

How to Add Conditioning to Your Session

Go to the Home screen.
Tap Add Activity at the bottom of the screen.
Choose Conditioning.
Browse the available options and select your preferred activity. (Pro Tip: You can filter to the category you want by tapping the labels at the top.)
Choose whether to add it to the Start or End of your session plan.
Tap Start Session to begin — Volt will guide you through each activity in order.