Cardio zones 2, 3.5, 5 in a week

Structuring your cardio workouts to incorporate different heart rate zones over a week can be an excellent way to enhance different facets of your cardiovascular health and fitness. Here’s a plan based on insights from Andrew Huberman and Andy Galpin:

1. Zone 2 Cardio: This is low-intensity cardio where you can maintain a conversation. It's crucial for both cardiovascular and cerebral health. Aim for a minimum of 150 to 200 minutes per week. This can be split into multiple sessions, like brisk walking, jogging, or cycling for 30-45 minutes each session. Zone 2 can be seamlessly integrated into daily activities or scheduled as dedicated workouts. It should not interfere with, and can even support, strength and hypertrophy gains by improving blood flow 1 2.

2. Zone 3.5 Cardio: This is not a standard heart rate zone classification but can be interpreted as a moderate intensity level above Zone 2 and below high-intensity intervals. Engaging in moderate-intensity exercise is beneficial for improving overall cardiovascular fitness and endurance, sustaining a steady state where your breathing increases, yet you can still maintain rhythm and control. This is often pursued through longer duration sessions like continuous running or sustained cycling efforts.

3. Zone 5 Cardio: This involves short bursts of maximum effort, such as high-intensity interval training (HIIT). Ideally done once per week, it targets near-maximal heart rates, greatly improving cardiovascular capacity, strength, and hypertrophy for the legs without risking overtraining. A practical example includes sprints on an assault bike with 20-30 seconds all-out followed by a short rest period, repeated over several rounds 3 4.

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     1

     Zone Two Cardio

     00:16:28
     
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     2

     Zone Two Cardio

     00:44:27
     
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     3

     High Intensity Training

     01:15:28
     
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     4

     Foundational Fitness Protocol

     00:23:41
     

By covering these diverse zones through the week, you offer your body a comprehensive cardiovascular workout, ensuring all aspects—from endurance to peak heart rate capacity—are addressed. This approach balances efforts related to recovery and physical progression, optimizing both fitness and overall health.