Cardio Workout Template

Date: YYYY-MM-DD
Duration: X minutes
Location: Gym/Outdoor/Home

Tags

• Gear: treadmill | bike | rower | bodyweight | outdoor
• Intensity: low | moderate | high | intervals
• Partner: solo | partner | group
• Body Part: cardio
• Cycle: conditioning | recovery | endurance

Warm-Up

Duration: X minutes

• Dynamic stretching
• Light movement
• Gradual intensity increase

Main Cardio Block

Duration: X minutes

Steady State Option

• Exercise: [Running/Biking/Rowing]
• Duration: X minutes
• Intensity: X% max heart rate
• Distance/Pace:

Interval Option

• Work interval: X minutes @ Y intensity
• Rest interval: X minutes @ Y intensity
• Rounds: X
• Total time: X minutes

Cool Down

Duration: X minutes

• Gradual intensity decrease
• Static stretching
• Breathing exercises

Performance Data

• Distance:
• Average pace:
• Max heart rate:
• Average heart rate:
• Calories burned:

Notes

• Weather conditions (if outdoor):
• Energy level: X/10
• How I felt:
• Next time:

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Completed: YYYY-MM-DD