Lets talk cardio....

[J-Dub]

Doesnt it suck how fast you lose cardiovascular fitness? A little over a year ago i could hold a 20mph avg for over 30miles on a road bike. Now i cant even run 2 miles without wanting to throw up.

So my quest for cardio fitness has begun. Partly due to the fact that i'm stuck at 12% bodyfat (at 210lbs) and i want sub 10%..so i need to start doing cardio. Its also partly due to me applying to be a Texas DPS officer trainee (which i desperately want to make the cut)

So i've started doing intervals, 300yd shuttles, and 1.5mile runs.

What do you fellas do for your cardio workouts?

[dookie1481]

Cardio fitness actually detrains slower than many other qualities (strength, speed-strength, etc.). Once you get to a point you want to get to, it doesn't take much to maintain.

What event specifically are you training for?

[J-Dub]

1.5 mile run. I want to run it in 9:30min. Not super fast, but pretty respectable i think.

Especially for a guy that loves lifting weights and HATES running (love road cycling though).

[OutlawDon]

Road bike cycling/time trialing racing is my form of cardio. I love the aerodynamic aspect of time trialing. Tough ass sport but love the toys/equipment/research/training involved. Just been at it for about a year and new to the sport, and I enjoy going faster each time out. I can avg about 22-23mph for a flat short course, but obviously throw some hills in and it'll be different....more like 20-21mph avg. Never liked cardio but love cycling so I've found my new passion. Been weight training since I was young. Have a 100-mile charity ride in a couple of weeks so that'll be fun and interesting. I'm more of a power/explosive/bodybuilder guy but this is all a good mix...probably about 10 lbs lighter now at 163lbs and about 6-7%bf.

Just a pic from start of my last 10 mile time trial race couple months back.

[J-Dub]

NICE cervelo! How do you like those sram wheels?

My last bike was a lowly Allez elite that i built up with Sram Rival (which was awesome). I would love to get into cyclocross. But my toy fund gets spent on firearms these days...

[MTechnik]

We have an elliptical trainer at home that I use. I just started back up last week. Amazing how adding a son can change your life and make it hard to get back to working out. But I have carved that time back now, and am intent on losing some of this gut.

[Von Rheydt]

5 mile trot in the morning.

[Bolt_Overide]

Eliptical is about all my worn out knees can handle anymore. You have to work a bit harder to get good results, but I usally watch the news while doing it, so the workout is less painful than the distraction.

[Adam0331]

Here is our typical weekly work out schedule. Occasionally some CrossFit will be mixed in as well.

Monday: individual PT (usually gym session)

Tuesday: calisthenics, pull ups, crunches, 3-6 mile run followed by gym session

Wednesday: boots and utes at the football field/track. With several drills including, but not limited to, multiple laps around the track with or without ammo cans, sprints, 30lb ammo can lifts, lunges w/kettle balls or ammo cans, going up and down the bleachers, push ups, firemans' carry's, star jumpers, low crawling, buddy squats, hanging guard sit ups, chinese sit ups, buddy crunches, axe chops with 20lb kettle balls, etc, etc...These are set up as stations with groups of 2 rotating so there is no rest in between. This will break you off.

Thursday: calisthenics, pull ups, crunches, 3-6 mile run followed by gym session

Friday: 20-25 mile bike ride with an average speed of 15mph over varying terrain.

[J-Dub]

PT test for TX DPS is scheduled Nov 16....time for the final push in the cardio fitness...