Complete Guide to Cycling Interval Workouts & Interval Training
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Here’s a 60 second exercise to test your cardio. Set a timer for 60 seconds and stand in one place as you do repeated punches. Breathe only through your nose. If you do this every day for two weeks, your cardio strength will increase. Try it out! | Mike Chang
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🫀 Heart Rate Zones for Effective Cardio Moderate Intensity (aerobic zone): About 50–70% of your maximum heart rate (MHR). This is where fat burning and cardiovascular endurance improve. You can talk, but not sing. Vigorous Intensity (higher aerobic/anaerobic zone): About 70–85% of your MHR. This pushes conditioning, improves VO₂ max, and burns more calories. Talking is tough, you can get a few words out. 🔢 How to Calculate Your Target MHR = 220 – your age (simple formula). Example: If you’re 4
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