Zones Cardio

Stop guessing what to do on the treadmill. Zones Cardio gives you a plan for your next 20 minutes—and the workouts that follow. Choose a program for your goal, open Today’s Workout, and follow simple walk, jog, run, and sprint cues. You control the speed and incline. Zones provides the workout structure. Start with the first 5 workouts in one program free. No subscription. No credit card. SIMPLE GUIDANCE. YOUR EFFORT. You don’t need a heart-rate monitor or a target number to follow the plan. Each cue represents an effort level relative to you. Choose treadmill settings that suit your current ability and adjust them as needed. Feeling fatigued? Your run may be slower today. That’s okay. You can follow the planned changes in effort without matching yesterday’s speed—or anyone else’s. The app tells you when to change intensity. You decide what that intensity feels like. CARDIO WITH A PLAN Your next workout is already programmed. Each program follows a structured progression. The order of the workouts, the mix of intensities, and the balance of effort and recovery are intentional. The training system was developed using heart-rate and exercise-response data to inform its interval structures and progression. Simple on-screen cues make that approach easy to follow. Workouts vary from session to session while remaining part of a larger plan. You don’t have to build a routine or search for something new each day. Open Today’s Workout and keep moving through your program. 20 MINUTES. CLEAR DIRECTION. Every guided workout lasts 20 minutes. See your current cue, the time remaining, and the upcoming intervals. Follow the changes, adjust your treadmill settings, and focus on your workout. Allow additional time to warm up and cool down. FIND YOUR TRAINING FOCUS Choose from an expanded selection of programs across five categories: • General Fitness & Health Build your cardio foundation and develop consistent training habits. • Endurance & Stamina Work on sustaining effort as training demands increase. • Athletic Conditioning Follow conditioning programs for general athletic development or your sport. • High-Intensity Conditioning Train with challenging efforts and planned recovery intervals. • Tactical & Occupational Develop conditioning for physically demanding roles. Choose the program that fits your goal and starting point. Then follow its workouts in sequence. YOUR FIRST 5 WORKOUTS FREE Choose one program and complete its first 5 progressive workouts without a subscription or credit card. Experience the guidance and progression before deciding whether to continue. A paid membership unlocks all programs and lets you continue beyond free access. MEMBERSHIP OPTIONS Your first 5 workouts in one program are free. No subscription or credit card required. To continue beyond those workouts and unlock all programs, choose a membership: Monthly: $19.99/month. Annual: $119.99/year—approximately 50% less than paying monthly for 12 months. Payment will be charged to your Apple Account at confirmation of purchase. Subscriptions automatically renew unless canceled at least 24 hours before the current subscription period ends. Manage or cancel your subscription in iOS Settings → Subscriptions. Privacy Policy & Terms of Use: https://zonescardio.com/legal Cardio with a plan. Twenty minutes at a time.