Blog post: September 28th, 2025
https://round1fitness.com.au
Here’s the thing: when most people hear “cardio,” they picture one of two things:
-
Jogging endlessly with no purpose
-
Soul-destroying burpees until you’re a puddle on the floor
But cardio isn’t a punishment. And it’s not just one thing. It’s a toolbox—and different tools get different results.
The 3-Part Approach That Works
If your goal is to build a powerful engine (whether for Hyrox, general fitness, or just chasing your kids around the backyard), here’s the system that works:
1. Intervals for Intensity
Do 2–3 sessions per week that challenge your heart rate, breathing, and recovery. This is how you build capacity without just hammering your joints:
-
Row 500m, rest 1 minute, repeat x 6
-
4x: 3-minute ski / 1-minute rest / 2-minute run
-
Bike sprints: 30 seconds on, 90 seconds off, 8 rounds
Mix modalities. Push limits. Keep it short and sharp.
2. Combination Work
If you’re preparing for something like Hyrox, blend modalities. Your heart doesn’t care if you’re on a rower or pushing a sled—just that you’re working.
-
Run + Ski
-
Row + Bike
-
Ski + Burpees
-
Run + Kettlebell swings
It’s not about what you do. It’s about how it feels.
3. One Weekly Target Distance Session
This is the non-negotiable most people try to avoid.
If you’ve got a goal like a 10km run (or 8 x 1km legs in Hyrox), you need to get time on the road—once per week, build your long-distance effort:
-
Week 1: 1km run
-
Week 2: 1.5km
-
Week 3: 2km
-
Week 4: 3km
- Week 5 (and 6 etc): Continue to progress in 500m–1km jumps per week until you’re close (80-90%) to your event distance.
- 3-months is a good ‘target time’ for builds of events up to 2-hours (assuming a solid base – 3-4 gym sessions per week when you start). 4-6 months is more realistic for events of 2-hours plus.
Remember, these longer efforts don’t have to be fast. In fact, it shouldn’t be. This is about time, not pace. Just teach your body to keep moving.
The Sweet Spot: Progress Without Burnout
The best part of this style of cardio? You don’t need to burn yourself out. You just need to be consistent.
-
2x interval efforts per week (with a focus on YOUR event. Runners RUN. Swimmers SWIM etc).
-
1x longer distance session
-
2-3x combined cardio/circuit-style sessions (e.g. Boxing, Hyrox Engine).
That’s it.
You don’t need to be an elite runner or CrossFit Games finalist. You just need to show up, hit your targets, and build your engine one brick at a time.
Final Thought
If you’re dreading your cardio sessions, you’re doing it wrong.
Cardio done right gives you energy. It helps you live better. It should make your gym training smoother, your life easier, and your body more resilient.
It’s not punishment. It’s performance.
So ask yourself this:
Are you building your engine—or just burning yourself out?
