Cardio plan builder with heart-rate zones
Give every client a structured cardio plan — walking, running, cycling, rowing, swimming and more — with personal heart-rate zones and sensible weekly progression.
Personal heart-rate zones
Plans use five heart-rate zones. Maximum heart rate is estimated with the Tanaka formula or entered from a test, and zones use heart-rate reserve (Karvonen) when the resting heart rate is known. For clients on beta-blockers the plan switches to perceived effort and the talk test.
A plan from a short wizard
Pick the goal, the activity, the number of weeks and sessions per week. The plan keeps most of the time easy and some of it hard, grows weekly volume by no more than 10%, adds a lighter week every fourth week and tapers before a race.
- Goals: general health, fat loss, aerobic base, 5K, 10K, half marathon and cycling endurance
- Walking, running, cycling, rowing, elliptical, swimming or mixed
- 4 to 16 weeks, 2 to 6 sessions a week
53 ready cardio workouts
Intervals, easy runs, tempo and threshold sessions, hills, fartlek, long sessions, recovery and walk/run workouts for beginners to advanced clients. Each one has a warm-up, structured steps with zones and durations, a cool-down and coaching notes.
Build it yourself
Place one workout per training day in the first week, choose a weekly progression from 1% to 10% and a deload rhythm, then edit any week by hand. Add a race date and the plan tapers into it.
Frequently asked questions
Which cardio activities are covered?
Running, cycling, walking, rowing, swimming, HIIT, elliptical, stairs, jump rope and mixed sessions.
Is it suitable for beginners?
Yes. Twenty of the workouts are for beginners, including walk/run and return-to-run sessions, and templates such as couch to 5K and low-impact plans.
Can I create my own cardio workouts?
Yes. Create a workout with your own steps, zones and durations and use it in any plan.
More free tools for coaches
- Client managementSee who needs you today, onboard clients with signed forms and follow every check-in.
- Workout plan builderA full strength program in minutes — by wizard or exercise by exercise.
- Nutrition plan builderCalorie and macro targets with a daily menu — general healthy-eating guidance.
- Exercise library102 strength exercises with how-to steps, cues, common mistakes and muscles worked.
- Why it’s freeNo subscription, no ads, no credit card — what “free for life” means.
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