Evidence-based plan
Cardio Focus
Weekday zone-2 sessions plus one long weekend effort. Great for endurance base building.
Sources & evidence
Every recommendation below links to the original guideline or peer-reviewed study. In plain language, here's what the research found.
World Health Organization (2020)
What it means: Adults who hit 150–300 min of moderate activity per week lower their risk of early death, heart disease, stroke, type 2 diabetes, and several cancers.
American Heart Association
What it means: Regular aerobic activity lowers blood pressure and LDL cholesterol, and reduces cardiovascular events.
Journal of Applied Physiology (2020)
What it means: Long, easy aerobic sessions improve the body's ability to burn fat and recover between hard days.
These summaries are for education, not medical advice. Talk to your clinician before starting a new program, especially if you have a health condition.
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