What is the 1/2/3/4 of cardio?

The 400 is aerobic, 100m not too much

Cardio starts at ~15 minutes.

see

never mind im retarded

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Real fitness = 1/2/3/4/5min mile

>a 12 minute 2mile is anaerobic

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Half mile sprint
60/120 sprints 30 minutes
2 mile run (sub 14 minutes)
4 mile run (unlimited)
----------------------------
1 mile sprint
60/120s 1 hour
2 mile run (sub 12 minutes)
4 mile run(sub thirty minutes)
---------------------------
1 mile sprint *
60/120s 1 hour *
2 mile run (sub 11 minutes)
5 mile run (sub 30 minutes)
*note time for sprints will not change from this point on, you only sprint longer or faster on any given day. An entire hour of sprinting will wear you out to the point you're about to pass out.

This is the objective goal list at each stage.
If you can't do the first one, you can not be considered physically fit.

OP here. Let me clarify a bit more. Wouldn't a 1/2/3/4 involve different cardio activities?

There's long distance and short sprinting.
Fight stamina could fit in as well but idk how.

My question what's the final minimum level for each TYPE of cardio and are there other cardio types as well?

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very cute, love the eyes, who is she?

Sucking 1/2/3/4 dicks

1.5 miles

I literally gave you the list

I actually set myself some goals with that exact analogy in mind, but focussing on speed, pace, stamina.

6 minute mile/20 minute 5k/ 4 hour marathon

idk don't watch anime just chan all day

Kek, fat burning starts after 20 not “cardio”

OP here. Is there any difference in gainz between sprinting and long running like a fag?

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one makes you gay, the other makes you black

Ironman in under 12 hours
2.4mile swim 1.5 hours
112mile bike ride 6 hours
26.22 mile run 4.5 hours

ok seriously now
run 5 miles under 45 minutes
biking 20 for 20 - 20mph for 20 miles or 1 hour solid
row machine- 2500m in 17 minutes

congrats now you have made some accomplishments but by no means considered anything great just like 1/2/3/4 aka barely more than a beginner

1:XX hour half marathon

2:XX minute 800m

3:XX hour marathon

4:XX minute mile

>Ironman
>12 hours
Now that's boredom

No
True cardiovascular exercise (heart gains) takes at least 12-15 minutes at 75% or more of maximal BPM

>run 5 miles under 45 minutes
>biking 20 for 20 - 20mph for 20 miles or 1 hour solid
>row machine- 2500m in 17 minutes
>1/2/3/4

While not impressive, any of these make you more Yas Forums than ~90% of the global population

3 and 4 are disproportionately more difficult than 1 and 2

>an 11:59.99 minute 2mile is anaerobic

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What's the milestone time for a 2k?
5k?

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>sprinting for an hour
Lmao

sprinting milestone/5k milestone/swimming milestone/rowing milestone

Honestly it’s just The ability to run each of the following at a jog pace without needing to walk or stop

>5k/10k/half marathon/full marathon

1/2/3/4 just means you are proficient and moving beyond beginner. In a year you can jog a full marathon with good training just like hitting those numbers. Anyone posting time is just jerking themselves off.

Running: Within 150% of WR
Cycling: FTP 300 W

Who cares. Should be on several forms though, like swimming/rowing/running/cycling

sub40 10k and sub3 marathon. From what Yas Forums says how easy 1/2/3/4 must be, it's probably sub45 10k and sub3:30 marathon, but these are the two benchmarks everyone respects.

for me its the teefs

Seems fair, how about adding swimming and biking too? Triathlon is pretty respectable and could be a good overall benchmark

If you want to compare (over) several sports, you could take the v02max value for the running benchmarks and check what their equivalents are in other sports. It's very rough, but I think its alright as a very basic benchmark. I'd say it should be somewhere in the 53-58 range. Yes you could argue that a triathlete is the most well rounded, but it's also not a very accessible sport, because you need expensive equipment and a decent reachable pool, if you really want to be good at it.

1. Cardio
2. is
3. for
4. faggots

>Being this obtuse

Post body

1. sub 5min 400m swim
2. 4w/kg ftp
3. sub 40min 10k

Sub 3:00 will qualify you for Boston

You are way over thinking this.

>being this ACUTE

whatever is achievable by an elite HS athlete, basically.
swimmingworldmagazine.com/news/usa-high-school-national-records/
50/100 are sprints, 500 is distance, 200 is hell

Implying lack of cardio makes you fat. All weight loss and weight gain is because of food. Almost at least

50/100/200/400
50bpm resting pulse
100 meter dash (in less than 10 seconds)
200 dollar running shoes
400 dicks in your ass because cardio is for faggots

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>sub40 10k and sub3 marathon.
Basically 150% of the world record - an actual benchmark used by runners.

Just started into cardio again

>will it actually hurt my muscle gaining?

>managed a 1min 53sec 1/4 mile jog, is this a decent time for someone untrained?

Mate absolutely nobody is going to go 19. for 50 free.

mile time
2k row time
5k time
10k time

Dude, don't care about your times when you are new to running. Start by doing slow and short runs and let your body get used to the impacts, otherwise I'll start to pick up injuries.

12s 100m
50s 400m

2k sub 7 min

Cycling proficiency is measured in w/kg

I think a marathon is more more easily achieveable than 1/2/3/4.
It's prob marathon under 4 hours
under 3.5
under 3
Under 2.5

>500 is distance

This l means nothing because you could run for 1m 53s holding your breath