Cardio bros report!

The days half over, how's your cardio going? I finally ran my 3 Mile loop without walking, the last mile is uphill... Very rough. The cardio is yard work

  1. 2 months ago
    Anonymous

    Nice job man, finished a longish run this morning as it’s getting too hot midday to run. Waking up and running within 15-20 minutes takes some effort.

    • 2 months ago
      Anonymous

      Kick ass. Im jelly of your runs ascent. 300ft? I thought my hill was rough, do you have one massive hill or multiple?

      • 2 months ago
        Anonymous

        2 long hills (100 ft each) and 2 short hills (40-50ft each). Hard to find places that are super flat here, and its a pain when I am trying to keep heart rate down for long runs. I do think they are making me faster, beat my previous 10k pr by 10 minutes.

        • 2 months ago
          Anonymous

          Your vo2 max is also probably improving from the mini hiit sessions with those hills

          • 2 months ago
            Anonymous

            Its honestly been stuck at around 45, but I only start running 3 months ago, with a break in between for vacation. Think most of that is because I’m a little overweight for my height, and need to cut 20lb of fat at 5’10 180lb. How’s your VO2 max?

            • 2 months ago
              Anonymous

              Op here. According to Garmin my vo2 is also 45. And I also need to lose 20 lbs. Interesting...

              What app is this you are using? Looks good started training for a couple races next year but currently only doing 10k at lmao 6:00m/km

              Garmin. The app is great

  2. 2 months ago
    Anonymous

    Ran a 5k in 20:30
    Feels good but also bad man. I want the sub 20 so bad

    • 2 months ago
      Anonymous

      At some point you gotta loose weight on if you wanna bea quick runny skelly... Choose wisely

      • 2 months ago
        Anonymous

        That's sub 18:00 5k territory. Only spooky skeletons lurk past that point.

        • 2 months ago
          Anonymous

          This tbh. Unless you are a professional there is no need to go sub 18 tbh. Makes you obsess about rooning and just a boring person with a shit body.
          t. Spent 2 years being an obsessed 100mpw rooner

  3. 2 months ago
    Anonymous

    Had a nice easy run this morning but it's getting fucking hot

    • 2 months ago
      Anonymous

      What app is that

      • 2 months ago
        Anonymous

        coros training hub

  4. 2 months ago
    Anonymous

    What app is this you are using? Looks good started training for a couple races next year but currently only doing 10k at lmao 6:00m/km

  5. 2 months ago
    Anonymous

    Is there a clear progression plan like progressive overload for cardio?

    • 2 months ago
      Anonymous

      Do it yourself bra

    • 2 months ago
      Anonymous

      couch to 5k and then google one of Hal Higdon's training plans

    • 2 months ago
      Anonymous

      intervals
      even better with cycling as you can measure power output and brag your 5s/30s/1min/5min/FTP power outputs

  6. 2 months ago
    Anonymous

    hey boyos hit the gym for abs today then did track reapeats. mile warm up, alternating 1 lap hard 1 lap jog for 8 laps then a cooldown. average lap pace 92.5 seconds felt good would like to crack 90 next time

  7. 2 months ago
    Sigma Male

    why are you fags so slow? any male under the age of 30 should be able to run 8 min pace per mile

    • 2 months ago
      Anonymous

      I can do 5km just under 7 minute miles but I stil feel slow. This is high school JV-tier running. A good pace for a fit adult or average high school varsity runner is 6 minutes pace, 5 minutes pace for a trained endurance athlete(still not fast enough to go pro)

      • 2 months ago
        Anonymous

        why are you fags so slow? any male under the age of 30 should be able to run 8 min pace per mile

        Just started boxing 3x a week and can run a 5k in around 30 minutes. How long will it take if I run the other 4 days a week to reach sub 8 minute miles?

        >I'm 26

        • 2 months ago
          Anonymous

          impossible to say.running is extremely talent based. However 8 min mile pace for 5km is a very achievable pace with consistency

          • 2 months ago
            Anonymous

            *Sprinting is extremely talent based
            Endurance running is just grinding more miles

            • 2 months ago
              Anonymous

              Thanks anon I think I'm going to incorporate some hill sprints into my cardio too

            • 2 months ago
              Anonymous

              grinding miles doesn't break 14, 29, 1:05, 2:15 although sure you have to log miles to hit those times. Grinding will pay off most in the marathon where you can make up for lack of natural ability with commitment but you won't be setting any records. Keep in mind even a signle sub5 mile is out of reach for some healthy young men even with perfect training and discipline,and for many even if it's achievable it will take many years of dedication. Other people can do that in their early teens with half-assed training.

              • 2 months ago
                Anonymous

                >>Keep in mind even a signle sub5 mile is out of reach for some healthy young men even with perfect training and discipline,and for many even if it's achievable it will take many years of dedication. Other people can do that in their early teens with half-assed training.

                I have always equated 5:00 mile with 1/2/3/4 in the gym. It’s a mark that is easily attainable within a year of serious training for people with great genetics even with subpar training, but with good training anyone can attain it in a few years of dedicated and consistent effort.

        • 2 months ago
          Anonymous

          what's your sched look like with the gym included with boxing and running? leaving enough time to recover? ( I just started boxing too, and I get wiped doing the gym after it)

      • 2 months ago
        Anonymous

        5 minute pace for 5k is excellent, high schoolers running slower than that in races generally qualify for their state championships. Even pros only run 5:00 pace or faster in workouts.

  8. 2 months ago
    Anonymous

    What app is that zoomer with a mulatto perm? I do rucks 3× a week on 15° incline then just walk on incline for 60 mins on days I don't ruck. Running is for cowards.

    • 2 months ago
      Anonymous

      rucks are for retarded gays
      I bet you wear boots too don't you?

    • 2 months ago
      Anonymous

      >ruck
      Just call it a hike like a normal person. You're not a good goy motard, are you?

  9. 2 months ago
    Anonymous

    20 minutes of jump rope today along with strength training. 18 mile run tomorrow. Getting ready for a 6 hour endurance run in August so I've been doing 50+ mpw and averaging two long runs adding up to ~30mi each weekend

  10. 2 months ago
    Anonymous

    I can now do 3+ minutes of continuous jump rope, some time last month is was just 1.

  11. 2 months ago
    Anonymous

    I'm a recreational BJJ guy and I'm looking add some sprints to my workouts. A few questions:

    Are 400m and 800m good distances for benchmarking, since they seem to be the sort of strength-endurance that's useful for my sport?
    What are some benchmarks to short for in these distances?
    As someone whose cardio has just been bjj, judo, and the exercise bike - how do I work up to good times on the 400m and 800m?

  12. 2 months ago
    Anonymous

    Bros, my police district is having a 10km run on the 26th to mark its anniversary. How should I prepare?

    • 2 months ago
      Anonymous

      Neck curls and breath holds. Wear your bullet proof vest and keep your hands up at all times.

  13. 2 months ago
    Anonymous

    finding it kinda hard to progress. i did c25k and can jog 5k now, but i'm slow as fuck (takes me about 35-37 minutes or so) and i'm struggling quite a bit. can't seem to get the distance OR speed up. any advice bros? i had the wuhan flu earlier in the year and it feels like i was permanently set back. it's weird.

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