Exercise/Body/Cardio/Steady-State Cardio
Steady-State Cardio
- Practice continuous moderate-effort cardio on a bike or elliptical, breathing harder while keeping the pace sustainable.
Setup
- Adjust the bike saddle so the knee stays slightly bent at the bottom of the pedal stroke, or set the elliptical stride and resistance to a smooth motion. Warm up easily for about five minutes.
Practice
- Raise resistance or cadence until breathing is noticeably harder and speech is limited to short phrases. Hold that effort without fading for the planned duration, then ease off for a few minutes.
Dose and Progression
- Duration follows the training plan. Lengthen the session a few minutes at a time while the effort stays sustainable from start to finish.
Cues and Variations
- The final minutes should feel like the first ones. Gasping or a slowing cadence means the effort is too high. A rower, brisk incline walk, or easy jog at the same effort can substitute.
Sources