rzen
ae3aa15019
A single "Cardio" library entry (running-in-place figure, duration-logged) plus a matching Cardio starter split tagged .cardio (HealthKit .mixedCardio), so the Apple Watch records the real aerobic workout while the phone logs the time — no per-machine cardio entries or schema changes. Claude-Session: https://claude.ai/code/session_012qw2itfzKyEJ1HpsFt8Ex4
1.4 KiB
1.4 KiB
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
- Ease in for the first minute or two, letting your heart rate climb.
- Settle into a steady pace you can hold for the whole block.
- Keep your breathing rhythmic and your shoulders relaxed.
- 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.