Steady-State vs Intervals: Pick the Right Cardio

When to use Zone 2, when to use intervals, and the simple decision tree we hand every EVOS client.

Both work. They just work on different things.

Zone 2 (conversational pace) builds aerobic base, recovery capacity, and metabolic health. Cheap to recover from. 2-3x/week, 30-45 min.

Intervals build VO2 max and top-end output. Expensive to recover from. 1-2x/week, 15-25 min including warm-up.

Our default ratio for general clients: 2 Zone 2 + 1 interval session per week, paired with 3 strength sessions. Sustainable, effective, doesn't ruin your lifts.