Man jogging next to sea
Cardio Training Programs

Steady-state training program



About this program

The steady-state training program consists of three workouts, one for beginners, one for intermediates, and one for the advanced. As such, the workouts can help a beginner to progress from moderate aerobic training up to vigorous anaerobic training.

Before you start the steady-state cardio workouts, please read the Overview and general instructions. You should also read the Cardio Training Guide, which explains everything you need to know about cardio, including how to calculate your cardio training zones.

Steady-state workout 1

  • Suitability: Beginner
  • Suitable exercises/activities: Aerobics, dancing, swimming, jogging, stair climbing, cycling, rowing, elliptical cross-training
  • Duration: 20–50 minutes including warmup and cooldown
  • Training zone: Moderate

Step 1: warmup

Start the selected exercise or activity at a slow pace or low resistance and gradually increase your pace or resistance to the Moderate training zone by the end of 5 minutes.

Step 2: workout

Exercise in the Moderate training zone for 10 to 40 minutes, depending on your abilities.

Step 3: cooldown

Gradually reduce your pace or resistance and come to a stop by the end of 5 minutes.

Progression

Once you can easily maintain Step 2 for 40 minutes, you can graduate to the intermediate workout below or to any of the intermediate workouts in the other cardio training programs.

Steady-state workout 2

  • Suitability: Intermediate
  • Suitable exercises/activities: Aerobics, dancing, swimming, jogging/running, stair climbing, cycling, rowing, elliptical cross-training
  • Duration: 20–50 minutes including warmup and cooldown
  • Training zone: Vigorous (lower or aerobic end)

Step 1: warmup

Start the selected exercise or activity at a slow pace or low resistance and gradually increase your pace or resistance to the lower (aerobic) end of the Vigorous training zone by the end of 5 minutes.

Step 2: workout

Exercise in the lower (aerobic) end of the Vigorous training zone for 10 to 40 minutes, depending on your abilities.

Step 3: cooldown

Gradually reduce your pace or resistance and come to a stop by the end of 5 minutes.

Progression

Once you can easily maintain Step 2 for 40 minutes, you can graduate to the advanced workout below or to any of the advanced workouts in the other cardio training programs.

Steady-state workout 3

  • Suitability: Advanced
  • Suitable exercises/activities: Swimming, running, cycling, rowing, elliptical cross-training
  • Duration: 20–40 minutes including warmup and cooldown
  • Training zone: Vigorous (upper or anaerobic end)

Step 1: warmup

Start the selected exercise or activity at a slow pace or low resistance and gradually increase your pace or resistance to the upper (anaerobic) end of the Vigorous training zone by the end of 5 minutes.

Step 2: workout

Exercise in the upper (anaerobic) end of the Vigorous training zone for 10 to 30 minutes, depending on your abilities.

Step 3: cooldown

Gradually reduce your pace or resistance and come to a stop by the end of 5 minutes.



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