Summary:

In this episode, I move from theory to practice and show listeners exactly how to apply the three energy systems to their cardio programming. I break down how to set up effective zone 2 work, different types of glycolytic training (tempo, lactate clearance and glycolytic capacity), and what true high intensity and sprint intervals should look like.

I also clear up confusion around VO₂ max, explain why strength training does not “count” as cardio, and finish with practical templates for spreading different intensities across the week to build a robust aerobic base and better metabolic flexibility.

Chapters:

00:00 – Intro and recap of energy systems - Framing this as the “how to” follow up to the last episode and revisiting the three energy systems and time frames.

02:24 – How to do zone 2 properly - Heart rate and RPE targets, talk test, choosing modalities, watch accuracy, boredom, and long term progression.

07:01 – Glycolytic training overview - Defining lactate clearance, threshold and glycolytic capacity, plus intensities, work to rest ratios and intentions for each.

09:22 – Tempo and lactate clearance in practice - Longer tempo intervals vs harder clearance intervals, managing discomfort and staying just under the point you cannot clear lactate.

11:48 – Phosphocreatine system, HIIT and sprint intervals - True high intensity versus sprint intervals, work and rest ratios, matching outputs and why most people get this wrong.

15:57 – VO₂ max explained - Clarifying what VO₂ max really is, why it is not a zone and how different types of training contribute to improving it.

17:59 – Weekly programming examples - Applying the 80–20 idea, turning walks into zone 2, and how to rotate glycolytic work and high intensity intervals.

19:34 – Strength training, cardio and metabolic flexibility - Where lifting sits energetically, why it does not replace cardio and how spreading stress across all three systems builds a robust engine.

For help integrating proper cardio training into your workouts and structuring your strength training and nutrition to start to see the results you want, check out my online Personal Training options at - andyvincentpt.com