Let’s face it — a lot of people hate cardio. It’s the workout most of us love to avoid. But if you can’t bring yourself to love it, you might as well make the most of it! That’s where training with intention comes in. Not all cardio is created equal, and by tailoring your cardio workouts, you can get more out of them.
Before we dive into the different types of cardio, it’s important to understand that your cardiovascular fitness isn't one-dimensional. It’s made up of multiple physiological components, all of which contribute to your overall cardio fitness. The cool part is that, just like lifting weights and targeting specific outcomes (endurance, hypertrophy, power), you can do the same with cardio!
Aerobic capacity: Your body’s ability to use oxygen efficiently over long periods. It’s the foundation that keeps you going during steady-state exercise.
Metabolic efficiency: Your body’s ability to clear byproducts (like lactate), keep producing energy and maintain pace during moderate sustained efforts.
Maximum output: Your top-end power — the maximum capacity your cardio "factory" can produce during short bursts of all-out effort.
So how do you know what to focus on to get specific benefits? Let’s break down the three types of cardio: Low & Slow, Threshold, and Max — each playing a unique role in building a well-rounded cardio system.
1. Low & Slow: Building the Foundation
This is your steady-state, lower-intensity cardio — walking, easy jogging, or cycling at a comfortable pace. It’s all about how long you can keep going. If you've ever heard someone talk about building their "base," this is it.
The main goal of Low & Slow is to build your foundation and aerobic capacity. It’s gentle on the body, making it perfect for beginners or anyone managing chronic health conditions. But don’t underestimate its importance. This type of cardio lays the groundwork for more intense efforts later on, creating a solid base that supports endurance and overall fitness.
Intensity: 50-65% of Maximum Heart Rate (MHR) or “zone 2”
In short: Low & Slow cardio answers the question:
“How long can I go for?”
2. Threshold: Lifting the Intensity
Once you've built a solid foundation, it’s time to turn up the dial. Threshold training is where you test how hard you can push while still maintaining effort. Think running, rowing, or cycling at a challenging pace that you can sustain for longer periods, like 5-10 minute intervals.
Threshold training helps improve your lactate and anaerobic thresholds, making your body better at clearing lactate and keeping the energy coming. This lets you either maintain a moderate intensity for longer or increase the intensity you can sustain. It’s all about boosting your cardiovascular efficiency — how smartly your system works!
Intensity: 70-85% of MHR or Zone 3-4
In short: Threshold training answers the question:
“What’s the hardest effort I can sustain, and for how long?”
3. Max: Pushing Your Limits
Lastly, we have Max training. This is where you push yourself to the limit with short, explosive bursts — sprints, HIIT (with long rests), or all-out intervals on the bike or rower. It’s about testing the upper end of your fitness, seeing how much output your cardio "factory" can produce at full capacity.
Max training improves speed, power, and stretches the upper limits of your cardiovascular capacity. It’s the quickest way to build fitness gains but must be balanced with lower-intensity cardio to avoid burnout.
Intensity: 85-100% of MHR or zone 5
In short: Max training answers the question:
“How hard CAN I go??"
Put Your Cardio to WORK!
Next time you’re thinking about (or dreading) cardio, pause and ask yourself how you can make it work for you. Which of the three areas should you focus on?
Do you want to build a foundation and go for longer periods of time?
Do you want to be able to work harder for longer?
Or are you looking to push your upper limit and maximize your work capacity?
From a practical standpoint, beginners should start with Low & Slow to build a solid base. As you progress, you can spend phases focusing on the other two — or even integrate all three into a balanced training routine.
Either way, don’t just jump on a treadmill and burn precious energy. Make your cardio work for you.
Need help figuring out how? Reach out — I’d love to help.
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