🏃‍♂️ Want to live longer, feel better and smash your fitness goals?

In this episode, Jon breaks down exactly how to take your cardio training to the next level — whether you’re just starting out or looking to improve your VO₂ max, endurance, and overall performance. Based on a recent cardiovascular workshop, this one covers everything from heart rate zones to red zone drills, threshold training, and how to build a plan that works.

💥 This one’s packed with practical advice for PTs, fitness coaches and anyone serious about improving their heart health and aerobic capacity.

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⏳ Timestamps – Jump to What You Need

00:00 Intro
00:53 Why Cardio Matters
02:12 Endorphins, Dopamine & Mental Health
03:21 Physical Adaptations from Cardio
05:38 Reducing Disease Risk
06:29 Musculoskeletal & Bone Benefits
06:54 How Much Cardio Do You Need?
08:14 Government Guidelines Explained
09:34 Halving Your Risk of the Biggest Killers
10:32 VO₂ Max, Lactate Threshold & Movement Economy
11:14 Choosing the Right Cardio Methods
12:12 Threshold Training Explained
13:32 Zone 4 & Lactate Build-up
14:50 Interval Training & the Red Zone
17:00 VO₂ Max Gains in Footballers
18:04 How to Use the 4x4 Drill
18:54 What is Fartlek Training?
20:21 HIIT vs. Long Red Zone Work
21:05 Tabata Finishers
22:32 Cardio Circuits & Training Variety
23:13 Planning Smarter Cardio Workouts

📢 If you’re serious about fitness, heart health or PT programming, this episode is a must.

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💬 What’s YOUR favourite way to train cardio?

💬 Let us know how you build cardio into your weekly training — are you a red zone warrior or a zone 2 regular?
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