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Cardio Training Cards

Pace guides, zone charts, and session plans for running and cycling.

5K Run Session Plan

  • Warm-Up: 10 min easy jog
  • Main Set: 5 x 800m at goal pace, 90 sec rest
  • Cool-Down: 10 min easy jog + stretch
  • Total Time: ~40-45 minutes
  • Frequency: 1-2 x per week

Cycling Endurance Ride

  • Duration: 60-90 minutes
  • Intensity: Zone 2 — conversational pace
  • Cadence: 80-95 rpm
  • Terrain: Mixed — flat and rolling hills
  • Hydration: 500ml per hour minimum
  • Frequency: 1-2 x per week

Interval Training — Bike

  • Warm-Up: 10 min easy spin
  • Main Set: 6 x 3 min Zone 4, 2 min Zone 1 rest
  • Cool-Down: 10 min easy spin
  • Total Time: ~50 minutes
  • Goal: Build threshold power