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
42 lines
1.4 KiB
Markdown
42 lines
1.4 KiB
Markdown
# Cardio
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A steady aerobic session — run in place, ride, row, or use the machine of your
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choice and just keep moving. It's logged as a single timed block; your Apple
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Watch records the real effort — heart rate, calories, and duration — as a
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cardio workout.
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- **Category:** Cardio
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- **Type:** Aerobic / conditioning
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- **Targets:** Heart, lungs, endurance
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- **Prescription:** 15–30 minutes at a conversational-to-brisk pace
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- **Defaults:** 1 × 1200 s
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## Setup
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Pick your mode — treadmill, bike, rower, or simply running in place — and let
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your watch start the session so the effort is tracked on your wrist.
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## Execution
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1. Ease in for the first minute or two, letting your heart rate climb.
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2. Settle into a steady pace you can hold for the whole block.
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3. Keep your breathing rhythmic and your shoulders relaxed.
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4. Cool down with an easy minute before you stop.
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## Cues
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- Aim for a pace where you could speak in short sentences, not full paragraphs.
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- Stay tall and loose — don't grip the rails or hunch over the machine.
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- Let the watch handle the numbers; just hold your effort steady.
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## Common Mistakes
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- Starting too hard and fading long before the time is up.
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- Leaning on the handrails, which quietly drops the real workload.
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- Skipping the warm-up and cool-down minutes at either end.
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## Progression
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Add minutes, lift the pace, or fold in short faster intervals to raise the
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challenge over time.
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