Cardio Workout

The Steady Climb

Build up, then come back down: a 3–5–7–5–3 minute running ladder. Practise holding a purposeful pace without turning every interval into a race.

CardioSWEATSQUAD

Equipment

01
Open with ten easy minutes and a few strides to wake the legs up.
02
Run the threshold blocks at a pace you could hold for about an hour — hard but repeatable.
03
Keep the recovery jogs honest. The ladder only works if the recovery is real.
04
Relax the shoulders and breathe through the nose where you can.
05
Cool down for eight minutes and walk the last lap.

Six repeatable rowing efforts with recovery built in. Find a rhythm you can hold and finish with a useful benchmark for your next visit.

These workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.