Quote:
Originally Posted by Megatron96
Okay. What’s s hard about asking 3.0 mph? From experience, it doesn’t seem that hard.
|
General rule of thumb is 80% of your cardio should be zone 2, this builds endurance.
20% should be at threshold pace which is what you referred to before in the 155BPM range, that increases VO2 max and efficiency.
3 -45 minute sessions in zone 2 and 1 20 minute session at threshold per week is enough to improve VO2 max and also keep you cardio healthy. This can be running, cycling, rowing. assault bike, etc...anything that elevates heart rate.
What's interesting is I read book that quoted a study that shows that having a below average V02 max for you age is a bigger indicator of dying early than if you simply smoked for 20 years. Though I assume that would sort of go hand in hand the idea is bad cardio health in general is worse than being a smoker, even if you aren't a smoker.
So even if you don't smoke and aren't overweight you need to be at least average cardio wise or your health risks are pretty large.