Cardio Training

The 8 lessons

Every lesson is unlocked the moment you pay. Each one explains the why, shows the how, and ends with a workout or a task.

1. 01

   Start here: heart, lungs and how hard to push

   You will be able to judge your effort with the talk test, RPE and simple heart rate zones, and know whether you are ready to start.

   10 min read

2. 02

   Your aerobic base: easy zone 2 on foot, bike or rower

   You will be able to do a genuinely easy 30 to 45-minute zone 2 session on foot, on a bike or on a rower, and build it week by week.

   11 min read

3. 03

   The run-walk method: start running without getting hurt

   You will be able to start running with structured run-walk intervals and progress safely towards 20 to 30 minutes of continuous easy running.

   11 min read

4. 04

   Intervals explained: 30/30, one-minute repeats and 4x4

   You will be able to choose, pace and recover from three types of interval session and fit one or two into your week safely.

   11 min read

5. 05

   Low-impact cardio at home: no jumping, quiet for neighbours

   You will be able to raise your heart rate at home in a small space, with no jumping and no equipment, in a session the neighbours will not hear.

   10 min read

6. 06

   Cardio machines: treadmill, bike, rower, elliptical, stairs

   You will be able to set up and use the five common cardio machines properly and choose the right one for your goal and your joints.

   12 min read

7. 07

   Recovery, progression and mixing cardio with strength

   You will be able to progress your cardio week by week, spot when you need more recovery and combine cardio with strength training without one spoiling the other.

   11 min read

8. 08

   Your 8-week cardio plan and a fitness test to repeat

   You will have a written 8-week cardio calendar, a simple fitness test to take before and after it, and a plan for week 9.

   12 min read

One payment. No subscription.