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Cardio & heart-rate zones

A strong heart is non-negotiable. Train all the zones, not just the burn.

Kettlebell complexes and burpees naturally push you into high heart-rate zones. Add easy cardio on rest days to build the engine underneath.

Quick wins

  • 01Zone 2 (60 - 70% max HR): 2 - 3 sessions/week, 30 - 60 min. Easy nose-breathing pace. Builds your aerobic base.
  • 02Zone 4 - 5 (85%+): what kettlebell EMOMs and burpee finishers hit. Keep these to 1 - 2 per week.
  • 03Estimate max HR with 220 - your age. A 35-year-old has a max around 185 bpm.
  • 04Get a baseline resting HR. Under 60 is solid. A dropping resting HR over weeks means fitness is improving.
  • 05If you can't speak in full sentences during an 'easy' walk, it's not easy. Slow down.

Other pillars

TrainingCaloriesNutritionHydrationRecovery