Why You Shouldn’t Just Train at One Speed

One of the most common questions I get is whether steady, longer cardio is enough — or if people should be doing something more intense.

The truth is, both have an important role to play.

Your cardiovascular fitness — essentially how well your body uses oxygen — improves best when you train at different intensities.

The Hybrid Car Analogy

A helpful way to understand this is to think about a hybrid car.

At lower speeds, it runs on its electric engine — efficient, steady, and ideal for longer journeys.

When you need more power, it switches to petrol — giving you speed and performance, but for shorter bursts.

Your body works in much the same way.

Two Key Types of Cardio

1. Steady-State Training (Low Intensity)
This is your longer, comfortable sessions — walking, cycling, cross trainer work.

You should be able to hold a conversation while doing it.

Over time, the goal is to gradually improve how much distance or work you can do in that same time.

This builds your “base fitness” and helps your body become more efficient.

2. Interval Training (Higher Intensity)
This involves short bursts of effort followed by recovery.

For example:
– 2–3 minutes at a faster pace
– 2–3 minutes easier
– Repeat several times

This type of training challenges your heart, lungs, and muscles in a different way and helps improve your upper limits of fitness.

What This Looks Like in Real Life

You don’t need fancy equipment or complicated plans.

If you walk regularly, you can introduce intervals very simply:
– Walk at your normal pace
– Pick a point ahead
– Walk as fast as you can to it
– Recover, then repeat

That alone can make a big difference.

Why This Matters

By combining both types of training, you:
– Improve endurance
– Reduce breathlessness
– Increase energy levels
– Support long-term cardiovascular health

For most people, especially those not training for competition, this balanced approach is more than enough to see real progress.

Final Thought

If you’ve been doing the same steady workout for months, it might be time to add a little variety.

A small amount of higher effort — done safely and appropriately — can go a long way.