I keep cardio simple: 30 minutes at 130 bpm. I don’t run. I use an indoor bike or a fast walk on the treadmill. This pace feels steady and easy. It builds my aerobic base, helps fat burn, and doesn’t wear me out.
My week is simple: I lift twice a week and do cardio about twice a week. On lifting days, I don’t do cardio. I keep the focus on strength.
For each cardio session, I warm up for about 10 minutes and let my heart rate rise to 120–130 bpm. Then I hold near 125–135 bpm for most of the time. I finish with a short cool-down under 110 bpm. It should feel light to moderate. I should be able to talk in full sentences. If it feels too hard, I slow down.
Bike setup: I pedal around 70–80 RPM. I use hill intervals, so when it gets heavy, cadence can drop below 60 RPM. I adjust resistance to stay near 130 bpm. If HR goes too high, I lower resistance a bit. If it’s too low, I add a little.
Treadmill setup: I fast walk. Incline is level 13 and speed is about 4.8 km/h. Small changes keep me near 130 bpm. If heart rate drifts up, I lower incline or speed slightly. If it’s too low, I nudge the incline up.
To track progress, I keep it simple. If I can hold 130 bpm with a bit more bike resistance, steadier 70–80 RPM on hills, a higher incline, or a slightly faster walking speed, I’m getting fitter. I also watch for drift. If I slow down near the end while my heart rate stays the same, I need more easy work. Over time, I want less drift and smoother sessions.
This plan works for me because it’s simple, steady, and fits my week: two lift days, about two cardio days. It builds endurance without burning me out. Over time, I expect to push more resistance on bike hills, walk a little faster at the same incline, and recover better between hard efforts.
Leave a Reply