Cardio & Endurance · 40 min slot · 2-3x/week

Cross-Training Mix

A varied session rotating through low-impact modalities with mostly easy work and a short harder block. Default 40 min; mix and match machines.

How often: 1–5 sessions/week · trial frequency reported by the sources of the review summary this routine was written from (2 of 19 sources named by SR18.4 state one) · planning default: 2-3x/week · the review report’s bottom line: 2–5 sessions/week, clustering at 3×/week

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Rowing (Steady)
12 min steady @ RPE 4-5
Focus on smooth stroke mechanics.
Slot: continuous moderate
Named by a Round-2 reviewObserved in 2 papers · 5–30 minthe finding states no duration or intensity for this.
7 options for this requirement
These are the practices the completed Round-2 reviews name for continuous moderate. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Brisk walking
Compared in the review
1 paper put it in this slot · dose in duration
What the review holds
Cycling
Compared in the review
4 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
HIIT (generic)
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Moderate continuous (MICT)
Compared in the review
4 papers put it in this slot · dose in duration
Evidence and how-to
Nordic walking
Compared in the review
5 papers put it in this slot · dose in duration
Evidence and how-to
Swimming
Compared in the review
2 papers put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Walking
Compared in the review
7 papers put it in this slot · dose in duration
Evidence and how-to
2
Spin / Cycling Intervals
6 x 1 min @ RPE 8 / 1 min easy
The one harder block of the session.
Slot: short interval
Named by a Round-2 reviewApp-designed prescriptionthe finding states no bouts or intensity for this.
4 options for this requirement
These are the practices the completed Round-2 reviews name for short interval. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Cycling
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in work and recovery bouts and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
HIIT (generic)
Compared in the review
41 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in work and recovery bouts and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Tabata
Compared in the review
1 paper put it in this slot · dose unit not stated
Evidence and how-to
Walking
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in work and recovery bouts and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
3
Elliptical (Steady)
12 min steady @ RPE 4-5
Recover the legs while keeping the effort aerobic.
Slot: low-intensity / base volume
Named by a Round-2 reviewApp-designed prescription1 paper reports 20–40 minthe finding states no duration or intensity for this.
3 options for this requirement
These are the practices the completed Round-2 reviews name for low-intensity / base volume. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Cycling
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Swimming
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
Walking
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Evidence and how-to
4
Brisk Walk
5 min easy cool-down walk
Ease effort down to finish.
Slot: post-activity
Named by a Round-2 reviewApp-designed prescriptionthe finding states no duration for this.
5 options for this requirement
These are the practices the completed Round-2 reviews name for post-activity. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
3 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in duration and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
1 paper put it in this slot · dose in duration
Evidence and how-to
PNF stretching
Compared in the review
3 papers put it in this slot · dose in duration
Evidence and how-to
Static stretching
Compared in the review
8 papers put it in this slot · dose in duration
Evidence and how-to

Safety, and where each line comes from

1 reported by the review's sources18 product safeguard (app-authored)5 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Reported by the review's sourcesAdults with an established aerobic base
SR18.4 · “whereas for novices the chosen model does not materially affect outcomes (Api 2022; Conlon 2016/2017).”
Product safeguard (app-authored)Demanding; keep to 1–2 sessions/week with easy days around
From this routine’s block record, written by this app.
Product safeguard (app-authored)Everyone
From this routine’s block record, written by this app.
Product safeguard (app-authored)Designed for generally healthy adults. A heart, lung or metabolic condition, or medication that affects heart rate, changes what is appropriate here.

Prerequisites

Product safeguard (app-authored)Written for intermediate level. Equipment: bike, elliptical, none, rower. Warm up before the working sets, and learn each movement at a light load or short range before adding effort.
Source silentThe sources behind this routine's finding report nothing on prerequisites or starting level.

Hazards and adverse events

Product safeguard (app-authored)Rowing (Steady): Drive with the legs, not the low back; keep the spine neutral.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Spin / Cycling Intervals: Keep hips stable; avoid bouncing in the saddle at high cadence.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Elliptical (Steady): Low-impact; ease resistance if knees feel strained.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Brisk Walk: Choose even surfaces and supportive footwear; slow down if dizzy or short of breath.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report no adverse events.

Progression and regression

Product safeguard (app-authored)Rowing (Steady): regress with Shorter duration; Lower stroke rate and progress with Longer distance; Rowing intervals.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Spin / Cycling Intervals: regress with Longer recovery, shorter work; Lower resistance and progress with 4x4 bike block; Higher resistance work bouts.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Elliptical (Steady): regress with Lower resistance/ramp; Shorter duration and progress with Higher resistance or ramp; Elliptical intervals.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Brisk Walk: regress with Casual-pace walk; Shorter intervals with seated rest and progress with Incline walk; Nordic walking; Walk-jog intervals.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report nothing on how to progress or regress it.

Stop conditions

Product safeguard (app-authored)Stop if you feel chest pain or pressure, faintness, unusual breathlessness for the effort, palpitations, or pain in a joint that changes how you move.
Source silentThe sources behind this routine's finding report no stop conditions.

When to seek supervision or clearance

Product safeguard (app-authored)Chest pain, pressure, or unusual shortness of breath during exertion
From this routine’s block record, written by this app.
Product safeguard (app-authored)Fainting, dizziness, or palpitations with exercise
From this routine’s block record, written by this app.
Product safeguard (app-authored)Known or suspected cardiovascular, metabolic, or renal disease without medical clearance
From this routine’s block record, written by this app.
Product safeguard (app-authored)Get clearance from a clinician before starting if you have a heart or lung condition, uncontrolled blood pressure, diabetes on medication, or symptoms on exertion; start at a lower intensity than the routine states if you are new to exercise.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.
Source silentThe sources behind this routine's finding report nothing on supervision or clearance.

How to do it

Most of this session is easy. RPE 4-5 on the rower and elliptical means you can hold a conversation while you work; only the cycling block is meant to feel hard.
Rowing: drive with the legs first, then hinge back and pull. A smooth, unhurried stroke is the goal at this effort, not a fast choppy one.
The 6 x 1 minute cycling block is the single hard piece. RPE 8 is breathing hard and speaking in short phrases; the easy minute between rounds is for recovering enough to repeat it, not for stopping.
Switching machines is the point - the elliptical keeps the effort aerobic while loading the legs differently than the rower just did.
Swap any machine for one you would rather use, or that your gym actually has free. Keeping the easy/hard/easy shape matters more than the specific equipment.
Keep the hard block to this one session or two in a week, with easier days around it, and finish with the walk rather than stopping the moment the intervals end.
Stop and get checked out for chest pain or pressure, unusual breathlessness, dizziness or palpitations during exertion - that is a clinician's question, not a pacing one.

What the evidence says

The evidence is inherited from the practice this routine implements. Any duration is allowed; the label shows where you land against the studied dose.

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