Give your workouts structure!
Sure, HOLOFIT makes your fitness fun, but it can also double as your personal trainer.
In CardioGoals, you get to choose a structured training program according to your goals. Instead of just pushing at the same pace throughout your session, HOLOFIT gives you an effort curve to follow.
The closer you stick to the plan, the more points you earn and the closer you get to your fitness goals.
It is that easy.
CardioGoals currently offers four guided workout options:
HIIT
Looking for a shorter, more intense session? HIIT, or high-intensity interval training, alternates short periods of high effort with longer recovery periods.
It’s a great way to improve your cardiovascular fitness, push your endurance, and get a lot out of a shorter workout. Because the effort is so intense, your body also keeps using extra energy for a while after the workout is over.
It’s a good option when you want to really challenge yourself without spending a long time on the machine.
Fat Burn
Fat Burn uses intervals that alternate higher-intensity periods with lower-intensity recovery. Aim for the workout to be at least 30 minutes long. Like all CardioGoals, it comes with five difficulty levels, from Very Easy to Very Hard.
At moderate intensities, your body tends to rely more heavily on fat as a source of energy, while the longer workout also gives your cardiovascular system plenty of time to work.
It’s a good option when you want a longer, steadier session with regular changes in intensity.
Interval Training
Interval Training also alternates between higher and lower intensity, but the focus is different from HIIT. Instead of short bursts of very high effort, it can include longer working periods, lower to moderate intensity, and longer recovery phases.
That makes it useful for building endurance and improving your ability to recover between harder efforts, without having to push at maximum intensity.
It’s a good option when you want to work on stamina while still training at different effort levels throughout the workout.
Cardio
The Cardio workout gradually takes you from lower intensity into higher-intensity periods before bringing you back down again.
That sustained aerobic work helps build cardiovascular fitness and endurance, while the gradual rise and fall in effort makes it easier to maintain the session for longer than you might during more intense interval training.
It’s a good option when you want a longer cardio workout that challenges you without relying on repeated all-out efforts.
What does a CardioGoals workout actually look like?
Let’s say you have around 30 minutes for a workout. A structured session could look something like this:
This is just an example of what a structured cardio session can look like. Of course, the actual effort curve will depend on the workout you choose and its difficulty level.
Your job is to follow the curve as closely as possible. HOLOFIT takes care of the structure, while you focus on your workout.
Want more feedback? Bring your heart rate into the mix
Following the effort curve tells you how hard you should be working. Your heart rate can show you how your body is actually responding.
With a compatible heart rate monitor connected to HOLOFIT, you can keep an eye on your heart rate throughout the workout and see whether you’re recovering during the easier sections or pushing hard enough during the more demanding ones.
So instead of relying only on how the workout feels, you have another useful metric to help guide your effort.
Turn one workout into a bigger plan
CardioGoals can help you structure an individual workout, but what if you want to know how that workout fits into what you’re trying to achieve over the next few weeks?
That’s where HOLOFIT Coach comes in.
Our AI-powered training partner can create a personalized 4-week workout plan based on your fitness level, goals, available sessions and preferred equipment.
That means you can use CardioGoals as part of a bigger training routine, rather than treating every workout as a completely separate decision.
CardioGoals gives you the structure for today’s workout. HOLOFIT Coach can help you figure out where today’s workout fits into the bigger picture.
Ready to train with purpose?
Whether you have 15 minutes for HIIT or more time for a longer cardio session, CardioGoals gives every workout a clear objective.
Choose your goal, follow the effort curve, keep an eye on your performance, and let HOLOFIT turn another workout into a step toward your bigger fitness goals.
Find CardioGoals in Train > CardioGoals and give your next workout a little more direction.
