Select your activity

Biking Warm Up

Get ready to set your Baseline

Chances are you aren’t yet sure what your baseline capacity for cardio is. No problem! the objective of your first week is to test and identify your cardiovascular starting point, which will shape your program moving forward. 

Your first workout will be anywhere from 5-30 minutes long. 5 minutes is the minimum, and 30 minutes is the maximum for now.

Some beginners might be surprised that they can hit that 30-minute target with no problem on this first workout. Other beginners might be looking for a bench to sit down to rest after 5 minutes due to fatigue, discomfort, pain, and cardiovascular system overload.

The program is designed for both beginners who can do 30 minutes right off the bat and those who experience extreme fatigue after 5 minutes––so after your first cardio session, please take the Post-Workout Survey so that we can customize your program for you. 

Start your run!

Set a timer and start running!

Remember, while performing any Stage 1 cardio training, you should be able to hold a conversation during the entire duration of the activity––effortlessly. 

If you can’t keep a conversation, slow down until you can; if this is the case, you are putting too much demand on your heart and lungs. 

Stage 1 is not about training intensity, it’s about establishing an aerobic base, learning how to use cardio as a recovery tool, and improving workflow between your heart and lungs. 

Final Note: Remember, you are in Stage 1 because you are just beginning! Start slowly and gradually work up to 30 minutes of constant movement.

Biking Cool Down

Running Warm Up

Get ready to set your Baseline

Chances are you aren’t yet sure what your baseline capacity for cardio is. No problem! the objective of your first week is to test and identify your cardiovascular starting point, which will shape your program moving forward. 

Your first workout will be anywhere from 5-30 minutes long. 5 minutes is the minimum, and 30 minutes is the maximum for now.

Some beginners might be surprised that they can hit that 30-minute target with no problem on this first workout. Other beginners might be looking for a bench to sit down to rest after 5 minutes due to fatigue, discomfort, pain, and cardiovascular system overload.

The program is designed for both beginners who can do 30 minutes right off the bat and those who experience extreme fatigue after 5 minutes––so after your first cardio session, please take the Post-Workout Survey so that we can customize your program for you. 

Start your run!

Set a timer and start running!

Remember, while performing any Stage 1 cardio training, you should be able to hold a conversation during the entire duration of the activity––effortlessly. 

If you can’t keep a conversation, slow down until you can; if this is the case, you are putting too much demand on your heart and lungs. 

Stage 1 is not about training intensity, it’s about establishing an aerobic base, learning how to use cardio as a recovery tool, and improving workflow between your heart and lungs. 

Final Note: Remember, you are in Stage 1 because you are just beginning! Start slowly and gradually work up to 30 minutes of constant movement.

Running Cool Down

Were you able to complete the maximum target of 30 minutes of low-intensity work? 

Great! You already have a well-developed aerobic baseline which you will build upon moving forward. 

Every week you will add 5 minutes to your total Stage 1 cardio workout time. 

By the time you are finished, you will be doing 45 minutes of Stage 1 cardio workouts.

Your Week 2-4 Schedule

Your Main Objectives:

Be consistent, and consistently challenge yourself by adding 5 minutes to your workout time per week. 

Dial in your warm-up and cooldown routines to improve your movement.

Use Stage 1 cardio as a means to recover from any strength work you are doing.

No worries!

Cardiovascular diseases, auto-immune disorders, respiratory problems, or a sedentary lifestyle can make that 30-minute mark seem nearly impossible.

Don’t be too hard on yourself if you can’t hit 30 minutes––yet! You are here to improve your health; this is your starting point. 

How many min of cardio we're you able to complete?

Nice work!

It looks like you landed in the 11-15 minutes range for your first Stage 1 cardio workout. 

Range 2 of 11-15 minutes is now your baseline.

Nice work!

It looks like you landed in the 16-20 minutes range for your first Stage 1 cardio workout. 

Range 3 of 16-20 minutes is now your baseline.

Nice work!

It looks like you landed in Range 1 (6-10 minute) for your first Stage 1 cardio workout.

6-10 Min is now your baseline.

Nice work!

It looks like you landed in the 26-30 minute range for your first Stage 1 cardio workout. 

Range 5 of 26-30 minutes is now your baseline.

Your Stage 1 Schedule

For the rest of this first week when it comes time to do your cardio workout again, I want you to hit that time range again.

Your Stage 1 goal for the next five weeks is to jump up one range per week. 

You should be able to do cardio for 30 minutes straight before moving on to Stage 2.

Week 1

6-10 min

Week 2

11-15 min

Week 3

16-20 min

Week 4

21-25 min

Week 5

26-30 min

Your Stage 1 Schedule

For the rest of this first week when it comes time to do your cardio workout again, I want you to hit that time range again.

Your Stage 1 goal for the next four weeks is to jump up one range per week.

You should be able to do cardio for 30 minutes straight before moving on to Stage 2.

Week 1

11-15 min

Week 2

16-20 min

Week 3

21-25 min

Week 4

26-30 min

Nice work!

It looks like you landed in the 21-25 minute range for your first Stage 1 cardio workout. 

Range 4 of 21-25 minutes is now your baseline.

Your Stage 1 Schedule

For the rest of this first week when it comes time to do your cardio workout again, I want you to hit that time range again.

Next week, your goal is to hit Range 5 of 26-30 minutes of cardio per workout.

Once you have a solid week of Range 5, every week after that you are going to add 10 minutes to your baseline.

Week 1

21-25 min

Week 2

26-30 min

Week 3

40 Min

Week 4

50 Min

Your Stage 1 Schedule

For the rest of this first week when it comes time to do your cardio workout again, I want you to hit that time range again.

Your Stage 1 goal for the next four weeks is to jump up one range per week.

You should be able to do cardio for 30 minutes straight before moving on to Stage 2.

Week 1

16-20 min

Week 2

21-25 min

Week 3

26-30 min

Week 4

Increase Stage 1 duration to 40 minutes.

Woohoo @firstname!

Nice job with your first Cardio Program workout!