Cardio & Conditioning

Steady state and intervals do different jobs at different costs. The right answer for most people is some of each, in a specific ratio.

Five zones, from one subtraction and one multiplication. Here is the arithmetic, a worked example, and an honest account of how wrong the estimate can be.

One division gives you pace. One exponent turns a time you have run into a time at a distance you have not. Here is both, worked, and where the second stops being honest.

One equation, a table of intensities, and the reason the figure your watch gives you is not the figure you should eat back.

VO2 max is the best single measure of aerobic fitness and one of the strongest predictors of long term health. Here is how to raise it.

Cardio does not kill gains at sensible volumes. It can interfere at high volumes, and the details of how you schedule it matter more than whether you do it.