Build Your Engine
A 4-week cardio plan: easy sessions, tempo work and short intervals
Test your starting point
- Talk test (CDC): talk but not sing = moderate. Only a few words at a time = hard
- 1 km time trial: walk, run, bike or row 1 km at a strong, steady effort. Note your time
- Also write down: date, activity, time and effort from 1 to 10
- Repeat the same test in week 4 to see your progress
The three session types
- Easy: you can talk in full sentences. A jog, a relaxed spin or a steady row
- Tempo: comfortably hard, short sentences only. Blocks of 5-8 minutes on any kit
- Intervals: 30 seconds hard, then easy rest. Fast run, hard spin, hard row, fast rope
- Pick what you'll actually do: run, cycle, row or jump rope. Mixing them is fine
- In a 28-study review, interval training raised VO2max at least as much as steady work
The 4-week schedule
- Mon, long easy: 20 minutes in week 1, then 25, 30 and 35 minutes
- Wed, tempo: warm up 10 min, 2 x 5 min comfortably hard with 2 min easy. Add 1 min a week
- Fri, intervals: warm up 10 min, then 6 x 30 s hard, 90 s easy. Add 1 round a week
- Sat, easy recovery: 20-30 minutes or a walk. Keep a rest day between hard days
- Goal: 150-300 min of moderate or 75-150 min of vigorous activity a week (WHO)
Track it and recover
- Same effort, faster pace: repeat your 1 km test in week 4 and compare
- Stairs test: time the same 3-4 flights each week and note your breathing
- Tired, sore or sleeping badly? Swap the interval day for an easy day
- Add a little each week, not a lot. Gradual progression may lower exercise risks (ACSM)
Good to know
- New to exercise, or have heart, lung or joint concerns? Check with your doctor first. Stop for chest pain, dizziness or unusual breathlessness.
Sources
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