Cardio 1: 32-minute run. Typically on a treadmill during the fall/winter. (Hate running outdoors in the cold. Love running outdoors in the heat.) I never run on a flat level. Always have a minimum of 2.5 incline. I use a heart rate monitor (more on that later) and try to hit 185 bpm. I typically hit 172. Sometimes I hit 182. The highest I’ve gotten.
Cardio 2: 30 minutes on the stairmachine. Every 5 minutes, I sprint for 2 minutes. (My sprints are speeds of 10 or 12 depending on the machine and my energy level).
Cardio 3: I either run again or hit the stairmachine again.