Weekly cardio training for three days

Across three weekly cardio sessions, use one Zone 2 session, one moderate-intensity session, and one HIIT session. 1

• Zone 2: Accumulate 150–200 minutes per week at a conversational pace; this can be spread through planned sessions or brisk daily movement. 2 3
• Moderate intensity: Add a 35-minute session at a faster, steady pace where holding a conversation is difficult. 4
• HIIT: Include about 12 minutes of intervals, alternating one minute of hard effort with one minute of rest; other interval formats are also described. 5
• Scheduling: Space sessions through the week and shift days as needed. The three cardio workouts may fit alongside strength training on alternate days. 6