We all know we have to “do cardio.” But what exactly is cardio, and what is the best way to do it?
First off, some good news: if you are coming into the gym and doing the daily MetCons, you’re already doing cardio!
When we refer to cardio, it is essentially any activity that raises your heart rate for an extended period. This includes more traditional forms of cardio, like running, cycling, and rowing, but also CrossFit-style MetCons. When your heart rate is raised, it’s pumping more oxygenated blood through your body, and this results in all sorts of physical benefits. Cardio exercise is also referred to as “aerobic exercise”. This refers to how oxygen is used by your body when it’s working.
Regular cardio exercise helps lower blood pressure, increases longevity, improves memory, and even helps with digestion!
A few years ago, Coach Dan trained with one of the top endurance coaches in the world and the founder of aerobiccapacity.com, Chris Hinshaw. There, he learned all about how to use Zone 2 training to maximize performance in both longer-distance cardio events like running and shorter-duration events like CrossFit MetCons. Zone 2 training is moderate-intensity aerobic exercise. After this enriching experience, we started training aerobic capacity as its own day of programming. These workouts would be longer and include different cardio machines (rower, ski-erg, bike), as well as running or double-unders.
Our aerobic capacity day is now our HYROX-focused training day. They’re similar in that they both involve longer workouts and the use of a cardio machine or running. They also incorporate other stations of a HYROX competition, namely burpee broad jumps/wallballs/ weighted lunges/, etc., depending on the day. Thus, these classes are generally thought of as our more “cardio-focused day.”
Running, rowing, ski-erg, and biking all increase your heart rate and help to improve your cardiovascular endurance. So if you’re training for a HYROX, you’re probably training running, rowing and ski-erg. But spending some time on the bike will also help build that aerobic capacity that you’ll need to perform in all HYROX stations. CrossFit MetCons will also get your heart rate up and your blood pumping, helping to build that cardiovascular endurance.
To work on your cardio machine skills, come into our HYROX classes on Thursdays and Saturday mornings! If you’re feeling unsure about form, or just want ot spend some time working on those skills, we can help get you where you want to be. For running-specific training, our Run Club meets on Tuesdays at 6:30 pm or Saturdays at 7:45 am. And if you’re staying consistent coming to class the rest of the week, that’s a pretty good amount of cardio!