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EXCELLENCE
Excellence Health
EXCELLENCE HEALTH

Cardio Fitness for Real Life

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LEVEL 1 · 0/3LEVEL 2 · 0/3LEVEL 3 · 0/3LEVEL 4 · 0/3LEVEL 5 · 0/3START
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Get fitter with the time you have (the talk test, intervals or steady, a gentle start to running and progress you can measure) from the US guidelines and the trials.

2h 52m5 constellations
AT THE SUMMIT, YOU WILL BE ABLE TO

01Judge intensity with the talk test and count your weekly minutes

02Choose between intervals and steady training, and start running gently

03Track progress with fair checks, and read your watch wisely

04Write and start an eight-week plan with safety built in

Every lesson of Cardio Fitness for Real Life

15 lessons in 5 levels, about 3 hours. Level 1 is free.

Level 1Why Fitness MattersFree · 3 lessons
  1. Fitness and a longer lifeSee how strongly fitness and walking pace are linked to survival, and what these studies can and can't prove.11 min
  2. Cardio you don't have to scheduleBuild fitness into travel and errands, where it happens without a gym.11 min
  3. Checkpoint: association or cause?Read fitness headlines correctly, and know which kind of study proves training works.12 min
Level 2How Hard Is Hard Enough?Membership · 3 lessons
  1. The talk testJudge intensity without gadgets, and count minutes toward the guidelines.11 min
  2. Your maximum heart rate, which formula?Compare the popular 220 − age formula with a better-tested one, and use either with caution.11 min
  3. Checkpoint: plan a week that countsBuild a week that meets the guideline with the activities you'll actually do.12 min
Level 3Intervals, Steady and RunningMembership · 3 lessons
  1. Intervals or steady?Choose between interval and steady training with the evidence: both work.11 min
  2. Start running, and the 10% ruleBegin running sensibly, knowing what the famous 10% rule did and didn't do.11 min
  3. Checkpoint: your first eight weeksLay out eight realistic weeks that build fitness and meet the guideline.12 min
Level 4Measure What MattersMembership · 3 lessons
  1. What your watch gets right, and wrongTrust your watch's heart rate more than its calorie count.11 min
  2. Simple ways to see progressTrack fitness with a few simple, repeatable checks.11 min
  3. Checkpoint: read your own dataInterpret four weeks of your own numbers without overreacting to noise.12 min
Level 5Your Cardio SystemMembership · 3 lessons
  1. Make it automaticUse if-then plans to make cardio happen on busy days.11 min
  2. Train safelyKnow when to check with a doctor first, when to call for help, and how to progress without trouble.11 min
  3. Capstone: your eight-week cardio planWrite and start an eight-week plan with minutes, sessions, checks and safety built in.14 min
FREE

Level 1 is open.

Membership opens every other level of this path.

See membership
AFTER THE CORE

Keep going where this path leads.

Strength for EveryoneAdd the two strength days · 3h 29m
Sleep Better, Have More EnergyRecovery and daily energy · 3h 18m