Building a Sensible Cardio Routine
Whether it's running, intervals or an easy endurance session: cardio is about more than burning calories. Here's how to structure your cardio training sensibly.
Why cardio training matters
Regular endurance training supports cardiovascular health, improves recovery between strength sessions, and builds the base endurance you need for everyday life and other sports. As a complement to strength training, cardio rounds out a balanced training program.
Two basic approaches: steady-state and intervals
Steady-state: a consistent pace over a longer period, for example 20–40 minutes. Great for building base endurance, with comparatively low injury risk and easy to fit into everyday life.
Interval training (HIIT): short, intense bursts of effort alternated with recovery periods. Time-efficient, but demands more recovery afterward.
How often and how long?
As a rough guideline, two to three cardio sessions per week of 20–30 minutes each is a solid starting point. If you're also strength training, you can fit cardio in as a short warm-up or on your off days. How much cardio makes sense for you ultimately depends on your personal goals and fitness level.
Your cardio zone at LOFTS
Treadmills and endurance machines overlooking Kantstraße are available at LOFTS around the clock – whether for a quick warm-up before strength training or a standalone endurance session.
Start your first cardio session at LOFTS.