In this episode, I talk about how to make your cardiovascular training more effective by understanding energy systems rather than just thinking of cardio as “calorie burning.”
I break down how your body uses different fuels, fats, carbohydrates, and phosphocreatine, at different intensities, why zone 2 training is so valuable, and how to balance low, moderate, and high-intensity work across your week.
By the end, you’ll know how to train smarter for improved aerobic capacity, better recovery, and greater overall fitness efficiency.
02:30 – Energy systems explained and why “metabolic flexibility” matters
04:50 – The phosphagen system and the role of creatine
06:50 – The glycolytic system, lactate myths, and what really causes the burn
09:40 – Zone 2 and the oxidative system: why easy training builds your base
12:00 – Heart rate vs. perceived effort in interval training
14:00 – How to improve mitochondrial function and energy efficiency
18:50 – Practical takeaways: structuring your weekly cardio for best results
If you want a personalised plan that balances strength and cardio for your goals, click the link in the show notes to apply for coaching: andyvincentpt.com