Let me share something I’ve learned the hard way: the “best” cardio workout isn’t the one burning the most calories.
For years, I wanted to build my aerobic capacity and I thought the only way to do so is to run. So I forced myself to run because that’s what “serious” fitness people did but in the past, I hated every minute.
I dreaded running workouts and I skipped them constantly, wondering why I couldn’t stick with them.
Sound familiar?
Then I discovered doing something different, and everything changed.
Suddenly, I was looking forward to cardio days. My consistency skyrocketed, and so did my results. This wasn’t about finding the “superior” exercise — it was about finding my exercise.
That’s what I want to help you do too.
Remember the last time you chased your dog around the yard and weren’t immediately gasping for breath? Or when you had to run to catch the bus and recovered quickly?
That’s aerobic capacity working its magic — your body efficiently using oxygen during activity.
I love how good aerobic fitness shows up in everyday life. When I improved mine, I noticed I had more energy day-to-day, could take stairs without panting, and just generally felt more capable in my body. It also teaches you how to breathe more efficiently and not hyperventilate as your heart rate builds up.
Life flows better when you’re not constantly winded!
The health benefits are pretty amazing too. Better cardiorespiratory fitness links to lower risks of heart disease, improved mood, and even better brain function as we age as proven by studies.
Plus, it helps manage stress — something we could all use more help with these days!
Most working adults around me do it as a form or stress relief too.
Here’s the thing — there’s no one-size-fits-all when it comes to cardio however.
Your perfect match depends on your body, preferences, and lifestyle. What works for your CrossFit-obsessed neighbour might feel like torture to you.
One friend discovered she hated treadmills but absolutely loved dance classes. Another realized swimming felt like meditation in motion. I know many friends who cannot stand traditional cardio but will happily play basketball for hours.
For me, I discovered I love getting my heart rate up at a sustainable pace but running outdoors never gave me that sense of control. But ever since I tried the ski ergs machine, it keeps me engaged and I also found I enjoy using my upper body during cardio — something running never offered.
Some options worth exploring if running isn’t your thing:
Rowing: Full-body workout that’s gentle on joints but builds serious back strength
Ski erg: Amazing for upper body development while getting your heart rate up
Cycling: Whether outdoors experiencing nature or in a pumping spin class
Swimming: The ultimate no-impact cardio that feels like play
Hiking: Nature therapy and leg strengthening rolled into one
Dance: Who says fitness can’t feel like a party?
Circuit training: For those who get bored easily and need constant variation
Remember, the “best” choice is the one that makes you think, “I get to do this” rather than “I have to do this.”
I remember watching my CrossFit Games online and being absolutely blown away.
These athletes weren’t just strong — they were fast, agile, and seemingly inexhaustible. They shattered my notion that you had to choose between being strong OR having endurance.
Even for HYROX, it combines running with functional workouts in a race format — think 1 km runs alternated with sled pulls, burpees, rowing, and more. What struck me was how it attracted everyone from ex-runners to powerlifters, all finding common ground in this hybrid challenge.
What these hybrid training methods get right is creating a purpose for your cardio beyond just “doing cardio.”
When your running improves your sled push and your rowing helps your clean and jerk, suddenly it all feels connected. You’re not just building an engine — you’re building a better-performing human.
The beauty of these approaches is how they’ve normalized being good at everything. The modern fitness hero isn’t just jacked or just fast — they’re capable across domains.
And honestly, isn’t that what we all want?
If you’re curious about dipping your toe in these waters, many gyms now offer “functional fitness” classes that borrow from CrossFit without the intensity.
Or try creating your own hybrid workout:
Alternate 400m of running/rowing with strength movements you enjoy, keeping the pace conversational.
Once you’ve found your cardio match, learning about Zone 2 training comes in — and it’s been a game-changer for me.
Zone 2 is essentially “conversational pace” cardio — you’re working but could still chat with a friend. For me on the rower, it’s a pace where I’m definitely sweating but could still tell you about my day.
When I first heard about Zone 2, I thought it sounded too easy to be effective.
Turns out, those aren’t actually required for results!
Building your aerobic capacity with Zone 2 training is actually a thing. It’s like building a bigger engine rather than just redlining the one you have.
After committing to regular Zone 2 sessions (about 70% of my max heart rate), I noticed something amazing: my everyday energy improved, my heart rate recovered faster after all types of exertion, and I could go longer in all my workouts.
Plus, I could sustain this training multiple times a week without feeling beaten down.
I aim for at least 1 long Zone 2 session weekly, usually around 8 km to 15 km.
On my ski ergs machine, this means a steady pace where I’m breathing noticeably, feeling strong while not struggling.
Now, while consistency in Zone 2 forms the foundation of great cardio health, there’s something to be said for occasionally pushing your limits with some Zone 5 training.
Zone 5 is those brief, all-out efforts where talking is impossible and you’re giving everything you’ve got.
It’s uncomfortable.
But the payoff is substantial and the endorphin rush was incredible!
These high-intensity sessions boost your VO2 max dramatically and create metabolic changes that continue burning calories long after you finish. They’re the fitness equivalent of compound interest.
I limit these sessions to twice a week.
A simple approach I love:
After a thorough warm-up
Do 4–6 reps of 1 minute intervals, followed by 2–3 minutes rest/easy recovery
The entire workout takes under 20 minutes but delivers remarkable results.
After trying different approaches, I’ve found my sweet spot — and it might help you find yours:
Focus on consistency over intensity: Three moderate sessions you enjoy beat one killer session you dread
Make Zone 2 your foundation: Aim for 1-2 weekly sessions of moderate, sustainable cardio using your preferred method
Add Zone 5 sparingly: Once a week, push your limits with brief, intense intervals
Listen to your body: Some weeks you need more gentle movement, other weeks you can push harder
Here’s how this looks in my life:
1–2x zone 2 run
2x full-body weight lifting sessions
2x partial-hyrox simulation (zone 5 can be part of this mix)
This approach gives me the joy of variety without sacrificing the consistency that drives results and I absolutely love it.
The biggest lesson I’ve learned is that sustainable fitness isn’t about willpower — it’s about finding what naturally pulls you in. When you discover your cardio match, consistency becomes almost effortless.
Remember that this is personal.
Your perfect cardio match might be completely different from mine, and that’s exactly how it should be! The only “right” approach is the one you’ll stick with.
Start by exploring different options with curiosity rather than judgment. Pay attention to how your body feels during different activities, but also notice your mental engagement.
Your heart doesn’t care if you’re rowing, cycling, dancing, or hiking — it just knows it’s getting stronger. And that strength translates to a more energetic, capable life.
So what’s your cardio match going to be?
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