An Ideal Week of Cardio
The 80/20 (80 percent of your workouts should be done at a slow pace, with just 20 percent at a medium to fast) model reduces injury risk and helps you recover faster.
Monday: Long Slow Day – Pick any form of cardio to log 30 to 45 minutes at low intensity (you can easily hold a conversation).
Tuesday: Interval Training – Go to the track, get on the bike, or get in the pool, and after a five minute warm-up, alternate going for a minute at a moderate pace and recovering for a minute at low intensity. Do 10 intervals total.
Thursday: Cross Train – Do 45 to 60 minutes of any activity that has a low intensity cardio component (a dumbbell circuit, a group class, or an athletic style yoga).
Friday: Long Slow Day – Pick any form of cardio to log 30 to 45 minutes at low intensity (you can easily hold a conversation).
Saturday: Interval Training – Push your heart rate. Warm up for 10 minutes using any cardio exercise you want. Then go nearly all out for 10 seconds, and follow it with 20 seconds of rest. Do this eight times. Cool down with 10 minutes of low intensity cardio.