What a coach changes about cardio
Most people's cardio is the same session at the same pace, week after week. That is far better than nothing, and WHO's 2020 guidelines are clear that some activity beats none. A coach adds what a solo routine usually lacks: a starting point that has been checked, a purpose for each session and a rule for when to make it harder.
This matters most if you have a target, such as a charity run in the cooler months or a HYROX-style event, or if your fitness has stalled. For the machines on the floor, see cardio at RPM. For how coaching itself is arranged, see personal training at RPM.
Heart-rate zones in plain words
Zone systems split effort into bands, most often five. Different systems draw the lines in slightly different places, so read the table as a description of what each band is for rather than a set of fixed numbers.
| Zone | How it feels | Talking | Roughly on the 0 to 10 scale | What a coach uses it for |
|---|---|---|---|---|
| 1 | Very easy, barely working | Full conversation | 2 to 3 | Warm-ups, cool-downs and recovery days |
| 2 | Easy but purposeful | Comfortable sentences | 4 to 5 | The base of most programmes: longer, steady sessions |
| 3 | Steady and noticeably harder | Short sentences | 5 to 6 | Tempo work and steady blocks |
| 4 | Hard, but you can hold it for a while | A few words | 7 to 8 | Longer intervals |
| 5 | Very hard, short efforts only | None | 9 to 10 | Short intervals, once the basics are in place |
WHO describes moderate activity as about 5 or 6 on a 0 to 10 scale of your own capacity, and vigorous activity as about 7 or 8. Zone labels are a coaching convention laid over that scale, not part of the WHO guidance.
Why the numbers need checking
Most zone charts start from an estimate of your maximum heart rate based on your age. An estimate can be well off for any one person, so two people of the same age may need different numbers. The site's heart-rate zone calculator gives a starting estimate, and a coach then tests it against what they see. Things that move the reading on a given day:
- Heat. Many people notice a higher heart rate for the same effort on hot days, including after a summer walk from the car.
- Short sleep, a stressful day or a strong coffee.
- Medication. Some medicines change how heart rate responds, so if you take any regularly, ask your doctor whether heart-rate targets suit you.
- The sensor. Wrist sensors can lag behind sudden changes in effort, which matters most in short intervals. A chest strap or the 0 to 10 scale may give a steadier picture.
- Ramadan. Training while fasting, or soon after iftar, can shift both the numbers and the feel.
So a good coach reads heart rate alongside how hard the session feels and how easily you can talk, and adjusts the zones when the three disagree.
The first three months, checkpoint by checkpoint
| When | What happens | What the coach records |
|---|---|---|
| Session 1 | A conversation about your goals and health and what you do now, then an easy sample session on one or two machines | Your answers, any reason to see a doctor first, and how a set pace felt |
| Sessions 2 to 4 | Mostly zone 2 work while the coach watches posture and breathing and compares your zones with the talk test | Heart rate, pace or bike power, and your 0 to 10 rating for the same session |
| Week 4 | A repeat check: the same steady session at the same heart rate as session 2 | Whether pace or power at that heart rate has moved |
| Weeks 5 to 12 | One harder session added each week with the rest kept easy, and another repeat check every four weeks | Session notes, the checks and anything that got in the way |
The repeat check is a training measure, not a medical test.
The days between appointments matter as much as the coached ones. Ask the coach to write your solo sessions down, each with a zone or effort target, so the plan keeps moving when you train alone.
What progress looks like on paper
- The same pace or bike setting at a lower heart rate than a month ago.
- More pace or power at the same heart rate in the repeat check.
- Heart rate falling faster in the easy minutes between intervals.
- The same session rated a point or two lower on the 0 to 10 scale.
- Sessions you used to dread now feel ordinary, and you have missed few of them.
None of this is promised. It depends on how often you train, your sleep, your health and how long you keep going. The scale says little about cardio fitness on its own, so a coach who reports only your weight is missing most of the picture. Measuring fitness progress covers repeatable tests in more depth.
Questions to put to a coach about cardio
- How will you set my zones, and how will you check them?
- Will you write my solo sessions, and how do I report back?
- What will you record each time, and how often do we repeat the check?
- What changes on a hot day, in Ramadan or in a week of travel?
- When would you send me to a doctor before we make sessions harder?
Coached cardio at RPM
The training-floor photos at RPM show treadmills, cross-trainers, an upright bike and spin bikes, and the functional area has a turf lane with a sled, battle ropes and slam balls for conditioning work. The women-only Ladies section has its own cardio equipment.
Coaches on the roster whose roles fit cardio and conditioning include Taha Ragab (general fitness) and Issam Almasaalmeh (personal training) in the Mixed section, and Asma Jamousi Zadeh (HYROX-style conditioning) and Coach Maria (strength and conditioning) in the Ladies section. Ask which coach suits your goal and the section you train in.
Session lengths, packages and prices are confirmed on enquiry. Book a free guided tour and ask to meet a coach while you are there.
Sources
Questions, answered.
Do I need a heart-rate monitor?
No. The talk test and the 0 to 10 scale work on every machine. A monitor adds detail, and a coach can teach you to use it alongside how the effort feels.
Is zone 2 training worth the attention it gets?
Easy, steady sessions form the base of most cardio programmes, and many people run their easy days too hard. How much of your week belongs there depends on your goal, so ask your coach to explain the split they choose.
Can a coach plan my cardio if I only see them once a week?
Yes, if they write the other sessions and you report back. Many people book one coached session a week and do two or three on their own.
I take regular medication. Should I use heart-rate zones?
Ask your doctor first. Some medicines change how heart rate responds, so your coach may set targets with the 0 to 10 scale instead.