Cardio
Zones, pacing, VO₂max and fitting conditioning around lifting.
5 answers
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Calculators
Answers5
Does cardio kill gains?
Not at typical volumes: in controlled trials, adding cardio did not reduce muscle growth or maximal strength, but it can blunt explosive power.
How fast should my easy runs be?
Slow enough to hold a full conversation, usually 45–90 seconds per kilometre slower than your 10K pace.
How many steps a day should I walk?
7,000–10,000 steps captures nearly all of the health benefit; beyond that the curve flattens.
What is a good VO₂max?
It depends on age and sex: in a large US lab registry the median is 48 ml/kg/min for men and 38 for women in their twenties, falling to about 33 and 23 in their fifties.
What heart rate is Zone 2?
Roughly 60–70% of your maximum heart rate, the pace at which you can still hold a full conversation.