Cardio
These are Now targets. Miles’s overall Goal — cardio and strength together — sits on Goal. Walking is Locked. Zone 2 and intervals are Provisional. Each page shows Target, why it matters, protocol, evidence, optional Siim framing, and status.
- WalkingLocked
TargetAbout 8,600 steps/day as a solid floor (≈86 min), optimally ~12,000 steps/day (≈120 min). Practical daily band: 10–12k steps (≈100–120 min).
- Zone 2Provisional
TargetEasy aerobic work at about 60–70% max HR, roughly 2×/week (2026 plan) for ~45–60 min/session, paired with 1×/week hard intervals — not instead of them.
- Running / intervalsProvisional
TargetAbout 1×/week hard VO2 work — usually Norwegian 4×4 — or at least one all-out sprint session/week. Weekend-warrior style can match high-frequency VO2 gains if weekly volume matches.