{"product_id":"build-your-own-program-cardio","title":"Build Your Own Cardio Program - Tier 1","description":"\u003cp data-start=\"260\" data-end=\"295\"\u003e\u003cstrong data-start=\"260\" data-end=\"295\"\u003eTier 1 | 12 Weeks | Self Guided\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-start=\"297\" data-end=\"406\"\u003eBuild a cardio training program that fits your life, with structure, rules, and guidance that actually works.\u003c\/p\u003e\n\u003cp data-start=\"408\" data-end=\"443\"\u003eThis is not random cardio sessions.\u003c\/p\u003e\n\u003cp data-start=\"445\" data-end=\"666\"\u003eIt is a coach built conditioning system that lets you choose your own cardio modalities while following clear rules around intensity, volume, progression, and recovery, so the program you design actually improves fitness.\u003c\/p\u003e\n\u003cp data-start=\"668\" data-end=\"729\"\u003eYou choose the modality.\u003cbr data-start=\"692\" data-end=\"695\"\u003eThe system controls the structure.\u003c\/p\u003e\n\u003ch3 data-start=\"731\" data-end=\"747\"\u003eWhat This Is\u003c\/h3\u003e\n\u003cp data-start=\"749\" data-end=\"926\"\u003eThe Tier 1 Build Your Own Cardio system gives you the framework a coach would use to design an effective conditioning plan, without locking you into rigid sessions or equipment.\u003c\/p\u003e\n\u003cp data-start=\"928\" data-end=\"964\"\u003eYou choose cardio methods that suit:\u003c\/p\u003e\n\u003cp data-start=\"966\" data-end=\"1034\"\u003eYour body\u003cbr data-start=\"975\" data-end=\"978\"\u003eYour joints\u003cbr data-start=\"989\" data-end=\"992\"\u003eYour equipment access\u003cbr data-start=\"1013\" data-end=\"1016\"\u003eYour preferences\u003c\/p\u003e\n\u003cp data-start=\"1036\" data-end=\"1057\"\u003eThe system shows you:\u003c\/p\u003e\n\u003cp data-start=\"1059\" data-end=\"1234\"\u003eHow to structure aerobic and anaerobic work\u003cbr data-start=\"1102\" data-end=\"1105\"\u003eHow to manage weekly conditioning volume\u003cbr data-start=\"1145\" data-end=\"1148\"\u003eHow to balance intensity and recovery\u003cbr data-start=\"1185\" data-end=\"1188\"\u003eHow to progress cardio fitness over 12 weeks\u003c\/p\u003e\n\u003cp data-start=\"1236\" data-end=\"1276\"\u003eFlexible. Structured. Built for fitness.\u003c\/p\u003e\n\u003cp data-start=\"1278\" data-end=\"1476\"\u003eIf you want a fully written conditioning plan instead, explore the Foundation Programs.\u003cbr data-start=\"1365\" data-end=\"1368\"\u003eIf you want conditioning written specifically for you, see the 12 Week Custom Personalised Training Program.\u003c\/p\u003e\n\u003ch3 data-start=\"1478\" data-end=\"1494\"\u003eWhat You Get\u003c\/h3\u003e\n\u003cp data-start=\"1496\" data-end=\"1545\"\u003eA 12 week Build Your Own Cardio training template\u003c\/p\u003e\n\u003cp data-start=\"1547\" data-end=\"1585\"\u003eConditioning focused options covering:\u003c\/p\u003e\n\u003cp data-start=\"1587\" data-end=\"1710\"\u003eLow intensity aerobic work\u003cbr data-start=\"1613\" data-end=\"1616\"\u003eModerate steady state work\u003cbr data-start=\"1642\" data-end=\"1645\"\u003eInterval based conditioning\u003cbr data-start=\"1672\" data-end=\"1675\"\u003eShort and longer duration efforts\u003c\/p\u003e\n\u003cp data-start=\"1712\" data-end=\"1733\"\u003eClear guidelines for:\u003c\/p\u003e\n\u003cp data-start=\"1735\" data-end=\"1817\"\u003eSession duration\u003cbr data-start=\"1751\" data-end=\"1754\"\u003eIntensity zones\u003cbr data-start=\"1769\" data-end=\"1772\"\u003eWeekly volume targets\u003cbr data-start=\"1793\" data-end=\"1796\"\u003eProgression methods\u003c\/p\u003e\n\u003cp data-start=\"1819\" data-end=\"1840\"\u003eSupport for training:\u003c\/p\u003e\n\u003cp data-start=\"1842\" data-end=\"1895\"\u003e2 days per week\u003cbr data-start=\"1857\" data-end=\"1860\"\u003e3 days per week\u003cbr data-start=\"1875\" data-end=\"1878\"\u003e4 days per week\u003c\/p\u003e\n\u003cp data-start=\"1897\" data-end=\"1920\"\u003eSimple rules to manage:\u003c\/p\u003e\n\u003cp data-start=\"1922\" data-end=\"1986\"\u003eFatigue\u003cbr data-start=\"1929\" data-end=\"1932\"\u003eRecovery between sessions\u003cbr data-start=\"1957\" data-end=\"1960\"\u003eWeekly conditioning load\u003c\/p\u003e\n\u003cp data-start=\"1988\" data-end=\"2019\"\u003eBuilt in progression steps for:\u003c\/p\u003e\n\u003cp data-start=\"2021\" data-end=\"2082\"\u003eDuration increases\u003cbr data-start=\"2039\" data-end=\"2042\"\u003eIntensity increases\u003cbr data-start=\"2061\" data-end=\"2064\"\u003eInterval density\u003c\/p\u003e\n\u003cp data-start=\"2084\" data-end=\"2152\"\u003eEverything is coach designed to provide structure without guesswork.\u003c\/p\u003e\n\u003ch3 data-start=\"2154\" data-end=\"2184\"\u003eTraining Structure Options\u003c\/h3\u003e\n\u003cp data-start=\"2186\" data-end=\"2250\"\u003eThis Tier 1 cardio system supports the following weekly layouts.\u003c\/p\u003e\n\u003cp data-start=\"2252\" data-end=\"2353\"\u003e\u003cstrong data-start=\"2252\" data-end=\"2271\"\u003e2 Days Per Week\u003c\/strong\u003e\u003cbr data-start=\"2271\" data-end=\"2274\"\u003eSimple aerobic and interval focus\u003cbr data-start=\"2307\" data-end=\"2310\"\u003eIdeal for general fitness or busy schedules\u003c\/p\u003e\n\u003cp data-start=\"2355\" data-end=\"2452\"\u003e\u003cstrong data-start=\"2355\" data-end=\"2374\"\u003e3 Days Per Week\u003c\/strong\u003e\u003cbr data-start=\"2374\" data-end=\"2377\"\u003eBalanced aerobic base with intensity exposure\u003cbr data-start=\"2422\" data-end=\"2425\"\u003eSustainable weekly workload\u003c\/p\u003e\n\u003cp data-start=\"2454\" data-end=\"2543\"\u003e\u003cstrong data-start=\"2454\" data-end=\"2473\"\u003e4 Days Per Week\u003c\/strong\u003e\u003cbr data-start=\"2473\" data-end=\"2476\"\u003eHigher conditioning volume\u003cbr data-start=\"2502\" data-end=\"2505\"\u003eClear separation of easy and hard days\u003c\/p\u003e\n\u003cp data-start=\"2545\" data-end=\"2620\"\u003eEach option includes rules so intensity, volume, and recovery stay aligned.\u003c\/p\u003e\n\u003cp data-start=\"2622\" data-end=\"2722\"\u003eTier 1 is intentionally limited to proven conditioning structures to avoid burnout and overtraining.\u003c\/p\u003e\n\u003ch3 data-start=\"2724\" data-end=\"2740\"\u003eHow It Works\u003c\/h3\u003e\n\u003cp data-start=\"2742\" data-end=\"2968\"\u003eChoose your weekly structure\u003cbr data-start=\"2770\" data-end=\"2773\"\u003eSelect cardio modalities from the approved options\u003cbr data-start=\"2823\" data-end=\"2826\"\u003eFollow the duration, intensity, and volume rules\u003cbr data-start=\"2874\" data-end=\"2877\"\u003eTrack performance and recovery week to week\u003cbr data-start=\"2920\" data-end=\"2923\"\u003eApply progression rules across the 12 weeks\u003c\/p\u003e\n\u003cp data-start=\"2970\" data-end=\"3026\"\u003eYou design the program.\u003cbr data-start=\"2993\" data-end=\"2996\"\u003eThe system keeps it effective.\u003c\/p\u003e\n\u003ch3 data-start=\"3028\" data-end=\"3047\"\u003eWho This Is For\u003c\/h3\u003e\n\u003cp data-start=\"3049\" data-end=\"3087\"\u003eThis system works best for people who:\u003c\/p\u003e\n\u003cp data-start=\"3089\" data-end=\"3273\"\u003eWant to improve cardio fitness\u003cbr data-start=\"3119\" data-end=\"3122\"\u003ePrefer choosing their own modalities\u003cbr data-start=\"3158\" data-end=\"3161\"\u003eNeed joint friendly options\u003cbr data-start=\"3188\" data-end=\"3191\"\u003eWant structured conditioning without rigidity\u003cbr data-start=\"3236\" data-end=\"3239\"\u003eTrain around real life schedules\u003c\/p\u003e\n\u003ch3 data-start=\"3275\" data-end=\"3298\"\u003eWho This Is Not For\u003c\/h3\u003e\n\u003cp data-start=\"3300\" data-end=\"3332\"\u003eThis system is not designed for:\u003c\/p\u003e\n\u003cp data-start=\"3334\" data-end=\"3470\"\u003eComplete beginners with no exercise base\u003cbr data-start=\"3374\" data-end=\"3377\"\u003ePeople wanting a fully written cardio plan\u003cbr data-start=\"3419\" data-end=\"3422\"\u003eAnyone unwilling to manage effort and recovery\u003c\/p\u003e\n\u003cp data-start=\"3472\" data-end=\"3534\"\u003eIf you want everything done for you, see the Support Spectrum.\u003c\/p\u003e\n\u003ch3 data-start=\"3536\" data-end=\"3554\"\u003eWhy This Works\u003c\/h3\u003e\n\u003cp data-start=\"3556\" data-end=\"3607\"\u003eMost cardio plans fail because effort is unmanaged.\u003c\/p\u003e\n\u003cp data-start=\"3609\" data-end=\"3625\"\u003eCommon problems:\u003c\/p\u003e\n\u003cp data-start=\"3627\" data-end=\"3713\"\u003eToo much intensity\u003cbr data-start=\"3645\" data-end=\"3648\"\u003eNot enough base work\u003cbr data-start=\"3668\" data-end=\"3671\"\u003eRandom session selection\u003cbr data-start=\"3695\" data-end=\"3698\"\u003ePoor recovery\u003c\/p\u003e\n\u003cp data-start=\"3715\" data-end=\"3738\"\u003eThis system fixes that.\u003c\/p\u003e\n\u003cp data-start=\"3740\" data-end=\"3811\"\u003eYou get structure without burnout, with fitness improving week to week.\u003c\/p\u003e\n\u003ch3 data-start=\"3813\" data-end=\"3842\"\u003eProgressing Beyond Tier 1\u003c\/h3\u003e\n\u003cp data-start=\"3844\" data-end=\"3873\"\u003eTier 1 Cardio keeps training:\u003c\/p\u003e\n\u003cp data-start=\"3875\" data-end=\"3909\"\u003eSimple\u003cbr data-start=\"3881\" data-end=\"3884\"\u003eSustainable\u003cbr data-start=\"3895\" data-end=\"3898\"\u003eEffective\u003c\/p\u003e\n\u003cp data-start=\"3911\" data-end=\"3923\"\u003eIf you want:\u003c\/p\u003e\n\u003cp data-start=\"3925\" data-end=\"4048\"\u003eEvent specific conditioning\u003cbr data-start=\"3952\" data-end=\"3955\"\u003eAdvanced interval structures\u003cbr data-start=\"3983\" data-end=\"3986\"\u003eIntegrated strength and conditioning\u003cbr data-start=\"4022\" data-end=\"4025\"\u003ePersonalised feedback\u003c\/p\u003e\n\u003cp data-start=\"4050\" data-end=\"4179\"\u003eThat progression happens inside Tier 2 Train Yourself (NOT CURRENTLY AVAILABLE) or Coaching, as outlined in the Support Spectrum.\u003c\/p\u003e\n\u003ch3 data-start=\"4181\" data-end=\"4200\"\u003eImportant Notes\u003c\/h3\u003e\n\u003cp data-start=\"4202\" data-end=\"4254\"\u003eThis product does not include personalised coaching.\u003c\/p\u003e\n\u003cp data-start=\"4256\" data-end=\"4280\"\u003eYou are responsible for:\u003c\/p\u003e\n\u003cp data-start=\"4282\" data-end=\"4343\"\u003eModality selection\u003cbr data-start=\"4300\" data-end=\"4303\"\u003eEffort regulation\u003cbr data-start=\"4320\" data-end=\"4323\"\u003eRecovery decisions\u003c\/p\u003e\n\u003cp data-start=\"4345\" data-end=\"4399\"\u003eAlways train within your capabilities and limitations.\u003c\/p\u003e\n\u003ch3 data-start=\"4401\" data-end=\"4421\"\u003eWhere to Go Next\u003c\/h3\u003e\n\u003cp data-start=\"4423\" data-end=\"4460\"\u003eTo explore other MHR Online pathways:\u003c\/p\u003e\n\u003cp data-start=\"4462\" data-end=\"4764\"\u003e\u003ca href=\"https:\/\/mhrfitnessonline.com\/collections\/foundation-programs\" title=\"Foundation Programs \"\u003e→ View all Foundation Programs for fully written conditioning plans\u003c\/a\u003e\u003cbr data-start=\"4529\" data-end=\"4532\"\u003e\u003ca href=\"https:\/\/mhrfitnessonline.com\/collections\/build-your-own-programs\" title=\"Build Your Own Program\"\u003e→ Explore Build Your Own Training Programs to pair cardio with strength or hypertrophy\u003c\/a\u003e\u003cbr data-start=\"4618\" data-end=\"4621\"\u003e\u003ca href=\"https:\/\/mhrfitnessonline.com\/pages\/training-systems\" title=\"How MHR Training Systems Work \"\u003e→ Learn how MHR Training Systems work for methodology and education\u003c\/a\u003e\u003cbr data-start=\"4688\" data-end=\"4691\"\u003e\u003ca href=\"https:\/\/mhrfitnessonline.com\/pages\/training-support-spectrum\" title=\"Support Spectrum\"\u003e→ See the Support Spectrum to compare self guided and supported options\u003c\/a\u003e\u003c\/p\u003e\n\u003cp data-start=\"4766\" data-end=\"4842\"\u003eBuild your conditioning program.\u003cbr data-start=\"4798\" data-end=\"4801\"\u003eFollow the structure.\u003cbr data-start=\"4822\" data-end=\"4825\"\u003eEarn the fitness.\u003c\/p\u003e","brand":"Mhr Online","offers":[{"title":"Default Title","offer_id":47158189981932,"sku":null,"price":49.99,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0781\/0931\/1212\/files\/40.png?v=1767262902","url":"https:\/\/mhrfitnessonline.com\/products\/build-your-own-program-cardio","provider":"Mhr Online","version":"1.0","type":"link"}