The benefits of high-intensity interval training are well known, and are certainly well documented all over social media. Everyone loves a good post-HIIT session sweaty selfie or humble brag about how many meters you rowed or reps you crushed on #intervaltuesday.
But sometimes, a solid cardio-based, calorie-burning, endurance-boosting workout is just what the doctor â or training plan â ordered. And taking it easy doesnât necessarily mean itâs going to be easy.
Hereâs what Chris Mosier, NASM-certified personal trainer, certified Ironman coach, and All-American athlete on Team USA, says athletes should know about going slow and steady. (Because spoiler: sometimes slow and steady really does help you win the race.)
If youâre a beginnerâŚ
Start with 15â20 minutes of steady training. Take five minutes to warm up, increasing to a pace where youâre working but can still speak a full sentence to a friend. Aim to maintain that pace for 10â15 minutes.
If youâre more experiencedâŚ
Plan for 40â90 minutes of steady-state training.
What to try
The key to steady state workouts is to spend a moderate amount of time in a moderate training zone. So youâre doing more than just going for a leisurely walk, but youâre certainly not approaching sprint-level speeds.
âWalking, running, hiking, and biking are all great outdoor steady-state training exercises,â says Mosier. âIf youâd rather be inside, elliptical machines, stair steppers, and rowers are your best bets.â
Where to do it
âOn walks, runs, and bike trips, a mostly flat course is best,â Mosier says. âIf you encounter hills, donât worry about maintaining your speed or pace. Instead, maintain your perceived effort level, even if your pace slows.â
Watch your heart
âAim to maintain about 65â70% of your max heart rate,â says Mosier. (You can set your heart rate monitor to alert you during training if you drop below 65% or go over 70%.)
Take the talk test
âMany people train too hard on their steady-state days and not hard enough on their HIIT days,â says Mosier.
âTo get the full benefits, you should be able to say a full sentence during your workout without gasping for breath. But, if youâre able to perform a monologue without coming up for air, you should increase your effort."
Enjoying this article? Subscribe to the Polar Newsletter and get notified when new articles are out.
Subscribe
POLAR Street X
New
Polar Vantage M3
Polar Grit X2 Pro Titan
Polar Grit X2 Pro
Polar Grit X2
Polar Vantage V3
Polar Ignite 3
Polar Pacer Pro
Polar Pacer
Grit X Series
Vantage Series
Pacer Series
Ignite Series
