MICT 30-Minute Session

Thirty minutes of continuous moderate effort (RPE 5-6). Five of these per week meets the 150 min/week moderate guideline. Any steady modality works; duration is a default.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Brisk Walk
3 min easy warm-up
Raise the heart rate gradually.
2
Treadmill Steady Run
24 min continuous at RPE 5-6
Interchangeable with bike, elliptical, or brisk walk.
3
Brisk Walk
3 min easy cool-down
Slow to a comfortable walk.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.