If you’ve ever felt unsure about how to do cardio the right way—whether you should be doing steady state or high intensity, whether walking with a weighted vest actually helps, or how to make cardio work for fat loss, heart health, or performance—this is your blueprint. Today, I’m breaking down the four buckets of cardio training, how to balance them throughout your week, and how to get clear on which type to do based on your goals.

Why Most People Are Confused About Cardio

This episode was inspired by a question from one of my virtual clients who asked if walking with a weighted vest counted as good cardio. And if you’ve ever wondered something similar, you’re not alone. So many people are unclear on the benefits of different types of cardio, what they’re actually good for, and how to apply them correctly. That’s why I’ve created this breakdown.

There are four buckets of cardio training you need to understand: movement, Zone 2, VO2 max, and speed. And there are three goals cardio can help you achieve: fat loss, heart health, and improved performance. Once you know what each bucket is and what it’s good for, you can build a weekly cardio routine that actually supports your goals.

The Four Buckets of Cardio

First is movement. Think low-intensity walking or casual activity that keeps your heart rate below 60% of your max. This helps with calorie burn—especially through NEAT (non-exercise activity thermogenesis). It’s not going to improve your heart health or performance, but it can help with fat loss and mental energy. And if adding a weighted vest helps you get outside more, that’s great—but don’t expect it to make a huge physiological difference by itself.

Second is Zone 2 cardio. This is where you build your aerobic base—where your body is working hard enough to challenge your mitochondria but not so hard that you tip into high-intensity carb-burning territory. Think easy runs, bikes, or rowing where you could still hold a conversation. This is foundational for long-term heart health and endurance.

Third is VO2 max work—your high-intensity efforts. This is where you elevate the peak of your cardiovascular fitness triangle. It improves how much oxygen your body can use at max effort. Protocols like the Norwegian 4x4 method (4 minutes hard, 4 minutes rest, repeat 4 times) or a 1:1 work-to-rest interval model are great for this. VO2 max training helps with fat loss, heart health, and performance.

And fourth is speed training—short bursts of all-out effort with plenty of rest between. This targets your fast-twitch muscle fibers, which are key for performance and tend to decline as we age. Even if you’re not an athlete, speed work helps you stay quick, explosive, and functionally fit.

Get Clear on Your Cardio Goal

Now that you understand the buckets, here’s what matters: get clear on your goal. Are you trying to burn fat? Improve your heart health? Get faster or more athletic? That clarity will help you prioritize the right kind of cardio.

Movement is primarily for fat loss. Zone 2 and VO2 max are powerful for all three goals—especially heart health. Speed training is where you improve peak performance. That’s the framework. And now it’s time to put it into practice.

Build Your Weekly Cardio Plan

Start by figuring out how much time you can realistically commit to cardio each week. The World Health Organization recommends 150 minutes per week—but if that feels like too much, start with what you can sustain.

Then use the 80/20 rule: 80% of your cardio time should be spent in Zone 2, and 20% at higher intensities. So if you’re doing 150 minutes, aim for 120 minutes of Zone 2 and 30 minutes of VO2 max work.

Plan your week like this:

Maybe one day is a 45-minute Zone 2 jog. Another is 30-second VO2 max intervals on the assault bike. Maybe two days are just 30-minute walks. Assign each cardio session to a specific bucket and goal. That’s how you turn cardio into a strategic tool, not a guessing game.

If your cardio sessions are shorter than 30 minutes, either go high intensity or just treat them as movement. Zone 2 needs more duration to build mitochondrial efficiency, so scale up gradually if you’re not there yet.

Take Action Toward Your Best You

Clarity around your cardio can be a game changer. Know your goal. Use the right bucket. Apply the 80/20 rule. And most importantly—start where you are.

If you want to learn more about The 10-Week Transformation, go to nickcarrier.com/10WT.

And if you’re ready to build more intentionality and control in all areas of life—not just fitness—then come join us at the Best You Retreat this January. It’s happening just outside of Nashville, and it’s the perfect way to start your year with clarity and energy. Learn more at nickcarrier.com/bestyouretreat.

I hope this post helps you train smarter, build a better heart, and move one step closer to your Best You.