Cardio Training Guidance for Recreational Athletes | Alex Hutchinson, Sweat Science

You’re a busy person. Career, family, social obligations and everything else. What SHOULD you be doing for your cardio if you have just five hours a week to devote to your training? What’s the proper mix of long, slow effort, interval sessions and tempo bouts? How many times a week should you be getting out? And what’s the ideal duration per workout? To work out the answer, Marty and Stu invite on to the show the science journalist Alex Hutchinson, who has a physics Ph.D. from Cambridge and was on the Canadian national running team. He writes the Sweat Science column, on the science of human performance, for *Outside* magazine. He’s also the author of the bestselling books *Endure* and *The Explorer’s Gene*.  Together, the guys discuss: • the challenge of cardio training when you’re not a professional athlete.  • the current vogue for Marius Bakken and Norwegian Threshold training • Norwegian Threshold Training’s implications for Zone 2 and other training protocols • The optimal cardio training regimen for those who have five hours a week for training • The challenge of intensity guidance and training thresholds    Send us ideas for future episodes, comments and listener questions at [realexercisescience@gmail.com](mailto:realexercisescience@gmail.com) Exercise Science is powered by EverMe, the longevity intelligence app. To get a free, no credit card two-month trial to EverMe exclusively for Exercise Science listeners, go to: everme.ai/exercisescience Thanks also to our sponsor BiaFit, your all-in-one fitness platform designed to help you become the best version of yourself. Enter the promotional code HARDFACTS at checkout to receive a 10% discount. Download BiaFit at your favorite app store, and learn more here: https://getbiafit.com/ Exercise Science sponsor Precision Nutrition is the #1 most recommended nutrition certification program in the world. And now it specializes in GLP-1 coaching. For a free assessment to learn your GLP-1 type, visit GLPCoaching.com.  **EPISODE LINKS** Alex Hutchinson’s Sweat Science website. Substack. He’s also on Instagram.  Hutchinson’s books: Endure. The Explorer’s Gene.  1964 5,000m final Olympic final results.   Mentioned in this episode: *The Norwegian Method Applied: Threshold Training and Intensity Control for Faster, More Durable Running at Every Level*. Book by Marius Bakken MD Also here’s Brendan Gurd from Queen’s University.  Recent guidance from the ACSM & ESSA: Physical Activity and Exercise Intensity Terminology.  This episode’s listener question comes from Sandi Nypaver. Here’s here Instagram and her bio at Higher Running **SHOW LINKS** Follow or subscribe at your favourite platform @realexercisescience: Substack. YouTube. TikTok. Instagram. Apple Podcasts. Spotify. On X you can find us @realexscience.  Stu is everywhere, too, but mostly on Instagram and X. Follow him on TikTok too! Marty just started his own Instagram. Give him a follow! He’s also on X!Exercise Science is produced by Ghost Bureau, the Toronto content agency.  **DISCUSSION POINTS** 00:00 Episode introduction 00:52 Introducing Alex 03:00 Origin story 05:52 Brain's role 08:04 Sponsor break 10:40 Program optimality 12:50 Different approaches 14:55 Norwegian threshold 16:55 Training intensity 18:32 Individual differences 22:24 Threshold domains 24:32 Sponsor break 27:10 Interval routine 30:59 Resistance training 33:14 Current project 34:14 Listener question 37:00 Episode wrap-up **DISCLAIMER** The Exercise Science podcast is for educational and entertainment purposes only and is not a substitute for professional medical advice. Strength training and fitness carry inherent risks. Always consult with a physician or qualified healthcare provider before starting any new exercise program or making changes to your diet. The hosts, producers, sponsors and guests of this podcast disclaim any liability for any injuries or losses connected with the information discussed in this show. Martin Gibala is an advisor to and holds equity in Longevity League Ltd., a US-based company whose services in part relate to exercise. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.realexercisescience.com