Gym cardio – steady-state endurance
6 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Start easy, then gradually increase your pace to prepare the cardiovascular system.
4 minutes - 5 minutes
Standard
Main
Run at a steady pace with consistent technique. Progress through the duration range first; once you can complete 20 minutes comfortably, slightly increase the speed or incline and restart near 15 minutes. Read more Read less
Run at a steady pace with consistent technique. Progress through the duration range first; once you can complete 20 minutes comfortably, slightly increase the speed or incline and restart near 15 minutes.
15 minutes - 20 minutes
Maintain a steady cadence with moderate resistance. Progress through the duration range first; once you can complete 20 minutes comfortably, slightly increase the resistance and restart near 15 minutes. Read more Read less
Maintain a steady cadence with moderate resistance. Progress through the duration range first; once you can complete 20 minutes comfortably, slightly increase the resistance and restart near 15 minutes.
15 minutes - 20 minutes
Stay smooth and consistent. Progress through the duration range first; once you can complete 15 minutes comfortably, slightly increase the resistance or target power and restart near 10 minutes. Read more Read less
Stay smooth and consistent. Progress through the duration range first; once you can complete 15 minutes comfortably, slightly increase the resistance or target power and restart near 10 minutes.
10 minutes - 15 minutes
Standard
Cool-down
Stretch each calf without bouncing after the cardio work.
30 seconds - 45 seconds
Keep your pelvis controlled and maintain moderate tension on each side.
30 seconds - 45 seconds
This workout is part of a complete program.
View program