# Cardio

A steady aerobic session — run in place, ride, row, or use the machine of your
choice and just keep moving. It's logged as a single timed block; your Apple
Watch records the real effort — heart rate, calories, and duration — as a
cardio workout.

- **Category:** Cardio
- **Type:** Aerobic / conditioning
- **Targets:** Heart, lungs, endurance
- **Prescription:** 15–30 minutes at a conversational-to-brisk pace
- **Defaults:** 1 × 1200 s

## Setup

Pick your mode — treadmill, bike, rower, or simply running in place — and let
your watch start the session so the effort is tracked on your wrist.

## Execution

1. Ease in for the first minute or two, letting your heart rate climb.
2. Settle into a steady pace you can hold for the whole block.
3. Keep your breathing rhythmic and your shoulders relaxed.
4. Cool down with an easy minute before you stop.

## Cues

- Aim for a pace where you could speak in short sentences, not full paragraphs.
- Stay tall and loose — don't grip the rails or hunch over the machine.
- Let the watch handle the numbers; just hold your effort steady.

## Common Mistakes

- Starting too hard and fading long before the time is up.
- Leaning on the handrails, which quietly drops the real workload.
- Skipping the warm-up and cool-down minutes at either end.

## Progression

Add minutes, lift the pace, or fold in short faster intervals to raise the
challenge over time.