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Welcome to Our Favorite Things.
Up today: our favorite cardio workouts that keep us fit and bring us joy. No shade to the easy three-miler, but sometimes it’s fun to mix it up with intervals or tempo miles or even a little fast freestyle.
PELOTON RUN/WALK
I am not interested in running the dark alone anymore, so I’ve been hitting my Peloton Tread most days of the week. My favorite workouts are the Walk + Runs. I’ve been a run/walk girly for a while now and the Walk + Run workouts make it so fun. They are usually equal ratios of walking and running which I really like. I don’t have to worry about setting intervals on my watch; I just hit play and follow along.
—April Hopkins, Train Like a Mother Club Customer Service Guru
HILL REPEATS
I love this hill workouts: Warm up, then climb 1-minute hill, 2-minute hill, 3-minute hill, 2-minute hill, 1-minute hill, cool down. I usually add in some 30 second speed bursts on flat ground right after the last hill repeat before I cool down. I feel like I’m flying after being on the hills. I love hill repeats; they make me feel strong and allow me to run faster when I’m on the flats.
—Christy Scott, Coach of Ultra + Trail Running Programs
PYRAMIDS
Give me a (virtual) mountain to climb and descend, and I’m engaged for a full workout. After a warm-up, I like this one: 4 minutes on/2 minutes off; 3 on/2 off; 2 on/2 off; 1 on/2 off; 1 on/2 off; 2 on/2 off; 3 on/2 off; 4 on/2 off. I try to keep my effort consistent (about 85-90%) for the “on” portions, so that last four-minute one is kinda a grind. Just the way I like it.
(To be clear: I do this INSIDE on my bike; much harder to execute outside.)
—Dimity McDowell, Co-Founder Another Mother Runner
TEMPO MILES
For ages, I have loved tempo efforts. Give me three or four miles of tempo in the middle of an 8-miler, and I’m a happy runner! I enjoy not being tied to a clock; tempo paces allow me to tap into what feels best for my body, while also delivering a good deal of return for the effort.
—Amanda Loudin, Podcast Co-Host
FLAT + EASY
I feel most accomplished after a run that is steady 8-12 miles on an easy, flat, sunny trail [and not a track, despite what picture represents]. There’s something about not having to worry about time or pace and getting lost in the beauty of nature.
—Britany Williams, podcast co-host
A COMBO WORKOUT
One of my favorites: after a warm-up, 20 minutes of lactate threshold, 2-3 minutes of rest, then 4 x 1 minute on/1 minute off. I love that it touches different training zones and teaches you to stay controlled at the beginning, knowing you have to kick in another gear at the end.
—Amy Skorich, Coach of Traditional Programs
FREESTYLE SWIM SETS
My favorite swim workout: warm up, then the main set: 300 moderate, 3 x 100 build, 6 x 50 fast, 12 x 25 pull + paddles, 200 moderate, 2 x 100 build, 4 x 50 fast,
8 x 25 fast then cool down. I love the mid-distance into shorter distance into sprints variation of this workout. Plus, it can be made longer or shorter based on where you start (400, 300, 200, etc).
—Jen Harrison, Coach of Heart + Sole Programs + Triathlon Programs
Your turn: What’s your favorite cardio workout?
I love a Pelton Power Zone workout on the bike. Since I am no longer running, I love the strategy and structure that are part of these workouts. They remind me of my running days doing track and heart rate training.