Train · Cardio
Plan a cardio session that fits you
Pick an activity, a goal and a length. Get a clear warm-up, main set and cool-down, with how hard each part should feel.
- Free, no AI, no automatic saving
- Heart-rate ranges only when they're reliable for you
Your choices
Your session updates as you choose.Choose, then press "See my session".
Your session · Walking
30-minute steady walk
Steady endurance · Steady throughout · Chosen for "Heart health"
A 5-minute warm-up, 20 min steady, and a 5-minute cool-down.
- Time30 min
- Hardest partSteadyeffort 3–4/10
- EnergyAdd weight
- Heart rateGo by effort
Before you go
- Supportive shoes and a route with somewhere to stop.
- For hard intervals a gentle hill or a treadmill incline works well.
Step by step
Warm-up 5 min
- 0:00–2:00
Ease in 2 min
Start slowly. Stroll and loosen up.
- 2:00–5:00
Warm up 3 min
Gradually pick up the pace. An easy, relaxed walk.
Main set 20 min
- 5:00–25:00
Steady 20 min
A brisk walk with purpose: arms swinging.
Cool-down 5 min
- 25:00–27:00
Wind down 2 min
Ease the effort right back.
- 27:00–30:00
Cool down 3 min
Very easy until your breathing is back to normal. Gentle stretches afterwards if you like.
Your effort guide
How hard each part should feel, from 0 (resting) to 10 (your maximum).
| Effort | Rating (0-10) | Talk test |
|---|---|---|
| Very easy | 1–2 | You could sing or chat without effort. |
| Easy | 2–3 | Full conversation; breathing a little deeper. |
| Steady | 3–4 | You can talk in full sentences, but you could not sing. |
Heart rate
Led by effort
Add your age, or a maximum heart rate from a test, to see heart-rate ranges. Effort and the talk test work well without them.
Stay safe
- In the heat, slow down and drink water.
- Stop at once if you notice any of the warning signs below.
Stop and get help if you feel
- Chest pain, pressure or tightness
- Feeling faint, dizzy or confused
- Breathlessness far beyond what the effort explains
- A racing, pounding or irregular heartbeat that does not settle
This is general exercise guidance, not medical advice and not a medical clearance to exercise.
Energy estimate and what comes next
Energy estimate
Add your weight to see it
Without your weight any calorie number would be a guess, so we don't show one.
This session is about 105 MET-minutes, a weight-free measure of activity. Exercise guidelines' weekly target works out at roughly 500-1,000 MET-minutes.
After this session
- Difficulty2 out of 5
- Before your next hard session24–48 hours
When the targets feel easier on two sessions in a row, add 5-10 minutes before making anything harder.
Change one thing at a time, and grow weekly cardio time gradually (about 10% a week is a common rule of thumb, not a law).
Check in with yourself
- Swap for a recovery session if you slept badly, feel run down, or are still sore from your last hard session.
- Rest if you have a fever, chest symptoms or feel unwell.
How this session was worked out
- Effort uses the 0-10 rating of perceived exertion (Borg CR10): 0 is rest, 10 is your absolute maximum.
- The talk test is a practical check on effort: how much you can say tells you how hard you are working.
- Energy values (METs) come from the 2024 Adult Compendium of Physical Activities, chosen from your experience level for a typical pace or power at each effort. This is provisional: a measured pace or power will take precedence in a future version.
- Energy is shown as an illustrative ±20% range, not a validated confidence interval.
- No heart-rate ranges are shown, so effort and the talk test lead.
- Warm-up, main set and cool-down add up exactly to the length you chose.
- The same choices always give the same session. "Another version" changes the main set's shape, not its effort.
- Most heart-health benefit comes from regular moderate sessions; adding some harder ones adds more.
Engine 1.2.0 · contract sneaky.cardio.session 1.2.0 · cs1-a4c1c6b1f01a01be4728