How hard should cardio feel?

Most of your cardio should be easy enough to talk through. Save hard efforts for once or twice a week.

The talk test

• Moderate: you can talk, but not sing [1].
• Vigorous: you can’t say more than a few words without pausing for a breath [1].

On a 0–10 effort scale (0 = sitting, 10 = all-out), moderate is about 5–6 and vigorous starts at 7–8 [1].

Prefer numbers? The heart rate zone calculator turns your age into moderate and vigorous heart rate ranges.

What counts

• Moderate: brisk walking, easy cycling on the flat, doubles tennis, active yoga [1].
• Vigorous: jogging or running, swimming laps, fast cycling, jumping rope [1].

One minute of vigorous activity counts about the same as two minutes of moderate: 75 vigorous minutes a week meets the same guideline as 150 moderate [2].

Why mostly easy

Easy sessions are the ones you can repeat every day without wrecking your legs for lifting. Hard sessions build fitness fast but need recovery. See pairing cardio with lifting.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.