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Cardio

12 articles on cardio from the coaching floor.

Can you raise VO2 max at 50? What the research showslongevity

Can you raise VO2 max at 50? What the research shows

Adults over 50 raise VO2 max at similar rates to the young. Here's the realistic range, the protocol that moves it most, and where the evidence is thin.

Zone 2 mistakes: why your easy days are too hardzone 2

Zone 2 mistakes: why your easy days are too hard

The biggest zone 2 mistake is going too hard. Here's the gray zone trap, why trackers and ego push you there, and how to fix the six common errors.

Why your heart rate climbs on easy runszone 2

Why your heart rate climbs on easy runs

Your heart rate creeps up mid-run even when your pace holds steady. Here's what cardiovascular drift is, plus the other reasons the number climbs.

Why 220 minus age gets your heart rate zones wrongzone 2

Why 220 minus age gets your heart rate zones wrong

The 220 minus age formula was never real science, and it misses a lot of people by 10 to 20 beats. Here is what is off, and what to use instead.

The interference effect: cardio and lifting togetherstrength

The interference effect: cardio and lifting together

Does cardio blunt your strength and muscle gains? The molecular basis is real, but the everyday impact is much smaller than the fear suggests.

Swimming for zone 2 when your joints need a breakzone 2

Swimming for zone 2 when your joints need a break

Your heart runs about 10 beats slower in the pool at the same effort, so land zone 2 numbers read too easy. Here's how to gauge zone 2 while swimming.

Rucking for zone 2: load, pace, and progressionzone 2

Rucking for zone 2: load, pace, and progression

Carrying a loaded pack pushes an easy walk into zone 2 without a jog's impact. Here's the energy-cost science, the bone claim, and how to start safely.

Incline treadmill walking: 8% at 3 mph is zone 2zone 2

Incline treadmill walking: 8% at 3 mph is zone 2

An 8 percent grade at 3 mph costs about twice the oxygen of flat walking, so you reach a jog-level effort with no landing impact. The settings and the caveats.

How many hours of zone 2 a week actually move the needlezone 2

How many hours of zone 2 a week actually move the needle

The mortality data has a clear shape: big gains in the first hours, a plateau near 300 minutes a week. Here's how much zone 2 you actually need.

Zone 2 or HIIT: which does more for longevityzone 2

Zone 2 or HIIT: which does more for longevity

Zone 2 and hard intervals build different halves of your VO2 max. Here's what each one does, and how to split a week between them.

Zone 2 training explained: what it is and how to startzone 2

Zone 2 training explained: what it is and how to start

Zone 2 is the highest easy effort where fat still fuels you. Here's the physiology, how to find your pace with the talk test, and a 4-week starter plan.

A man in his fifties balancing on one leg in a sunlit living room beside two dumbbells and a rolled exercise matlongevity

The five systems your longevity training should cover

Strength, easy cardio, intervals, mobility, and balance each age on their own schedule. Here's the longevity week that trains all five, and why it works.