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5-day cardio workout plan Advanced Interval Cardio

Five days of hard intervals and long aerobic work for an already conditioned athlete. Hold the block for four weeks, then back off for one.

Free, no ads. On the App Store and Google Play.

Workout schedule

5 days a week · 9 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

2 exercises · 18 sets · ~26 min

2 exercises · 10 sets · ~39 min

2 exercises · 5 sets · ~48 min

2 exercises · 16 sets · ~29 min

2 exercises · 4 sets · ~55 min

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

Want something less demanding: Interval Cardio Builder, intermediate, 4 days a week.
Training at home: No Gear Cardio Starter, beginner, 3 days a week, no equipment.

Each week is 53 working sets across 9 exercises, about 3 h 15 min in total.

Sets run from 25 reps, with 0:30 to 1:30 of rest between them.

Endurance builds by doing a little more work at the same effort.

Change one thing. Add a few seconds to a timed interval, a round to a circuit, or a few reps to a set. Keep everything else as it was until the change feels routine.
Volume before speed. Add volume before you add speed: a session you finish does more than a faster one you abandon halfway.
Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.