How I’d Structure 5 Days of Cardio for Maximum Conditioning

Most people treat cardio as a punishment or an afterthought. Big mistake.

If your goal is to actually build a serious engine—whether for Hyrox, CrossFit, bodybuilding, sport, or just being a high-performing human—you need to target all the energy systems, with intent. That means structuring your week around intensity, recovery, and purpose!

Here’s how I would structure a week of cardio across 5 days:

Monday – Zone 5: VO2 Max Intervals (Max Output)

This is your top-end ceiling day. You’re training your ability to operate at the highest output possible and recover from it. Think redline… controlled.

Workout: Zone 5 – Bike Intervals

4 Sets:

4:00 Hard Effort (RPE 9.5–10)
4:00 Full Rest

Instructions:

Assault, Echo, or C2 Bike
Maintain max sustainable output for each 4:00 interval
Recover completely during rest—don’t move if you don’t have to

Why It Works:

This structure hits VO2 max hard without overdoing volume. Each round forces your body to buffer oxygen debt, making you more explosive and recover faster under real fatigue.

Tuesday – Zone 2: Aerobic Base Work

Zone 2 is where most people are weak. It’s not sexy, but it builds recovery, endurance, and fat-burning capacity. If you skip it, you’ll always gas out early.

Workout Example:

45–60 minutes steady state
Incline treadmill walk, C2 bike, or rower
Heart rate around 60–70% of max (can talk, nose breathe only)

Why It Works:

This is foundational. More capillaries, better mitochondrial function, and faster between-set recovery in training.

Wednesday – Zone 2/3: Tempo Intervals

This day walks the line between comfortable and challenging. You're pushing toward threshold, but staying just below.

Workout Example:

3 Rounds:

12 min steady hard effort (RPE 7–8)
3 min very easy recovery
Modality: Run, row, bike, or ski
Keep a pace where you can’t talk, but aren’t fully redlining.

Why It Works:

Teaches you how to live near your limit without blowing up. Crucial for events and long metcons.

Thursday – Off or Active Recovery

Let your nervous system and joints catch up. Walk, stretch, or do a contrast session (sauna + cold plunge).

Friday – Zone 4: Lactate Threshold Work

Zone 4 is that painful-but-not-dead zone. This is where you build your ability to suffer and not fall apart.

Workout: Zone 4 – Threshold Intervals

4 Rounds:

3:00 hard effort (RPE 8–9) on one machine
2:00 recovery

Choose one:

Assault/Echo Bike
C2 Rower
C2 Bike
SkiErg
Treadmill Run

Instructions:

Go just below all-out for each 3:00
Recover with very light movement or total rest during the 2:00
Aim to keep output consistent across all rounds

Why It Works:

Trains your body to clear and tolerate lactate. This is how you develop resilience in longer efforts.

Saturday – Zone 2/3 Combo: Mixed Modal Cardio

You’re building volume and reinforcing aerobic systems here. Long, sustainable effort with just enough push to stay honest.

Workout Example:

40 minutes continuous:

5 min Assault Bike
5 min Row
5 min Ski
5 min Jog
Repeat

Stay around RPE 6–7. It should feel like you’re working, but could go another hour if you had to.

Sunday – Optional Total Rest or Walk

Let your week absorb. If steps are already high, rest. If not, walk or lightly spin for 30–45 minutes to flush.

Final Notes:

This setup hits every energy system across the week: Zone 2 (base), Zone 3 (tempo), Zone 4 (threshold), Zone 5 (max output)
You’ll build endurance, recovery, and high-end output all in one plan.
Volume and intensity are balanced so you can actually recoverand get better, not just sweat.

Tommy's Take by Tommy Pomatico 5/19