Cardio Only

What you need to know about our
Cardio only membership:

Choose between any of our weekly updated cardio options or progressive programs to keep your cardio ‘fun'.

You have the flexibility to choose between any of our cardio workouts.

Can be done alongside a existing lifting plan membership at no additional cost

All workouts are written with scaling options so you can always meet yourself where you are at.

Includes instructions on how to set up your week of training to make the most of your cardio training & make progress!

non-running cardio

Crush any of your cardio based goals or try something new and fun. We offer beginner and scaled version of all our cardio workouts to fit all fitness levels. Add them onto any of our lifting programs inside our full TLM membership.

access inside our full membership:

join lift + run/cardio: $89/mo usd

progressive cardio programs

Choose from any of our structured progressive cardio plans.

Available Cardio plans:
• Beginner Cardio
• General Cardio
• 2K Row Erg
• 2K Ski Erg
• 4K Bike or Cycle
• 5K Row Erg
• Cardio Base Build; build from 30 to 60 min
• Cardio Base Build; build from 60 to 90 min

Duration: 6-8 weeks long
Session length: ~20-30 min, base build programs 60-90 1x/week
Equipment: Perform any general program on any cardio machine other than machine specific programs

Metabolic conditioning workouts

Otherwise known as ‘metcons’ or ‘WODs’ (workouts of the day). These are functional fitness style workouts that include a mix of dumbbells or barbells, body weight, and/or erg-based cardio (run, bike, ski, row) done for time or max effort for a set period of time. Each week includes 2 short (10-15 minutes) and 1 long (20-30 minutes) metcons. Workouts are updated and change weekly. These workout styles are designed to develop different parts of fitness, including muscular endurance, cardiovascular fitness, and power output.

Aerobic capacity workouts

These are long-form cardio workouts (45-60 min) using a mix of dumbbells or barbells, body weight, and/or erg-based cardio (run, bike, ski, row) done for time or max effort for a set period of time. These are done as a steady, continuous effort and are more cardio-heavy than metcons to develop cardio fitness specifically. You’ll have the option between two workouts, which are updated weekly.

High-intensity interval training and Sprint interval training

These are short-form workouts designed to program ‘true’ high-intensity or sprint interval training. This type of training is done for short all-out efforts ranging from 20 seconds to 4 minutes or longer form effort of 5-10 minutes done for max effort, separated with complete rest periods, then repeated. These workouts are 15-30 minutes in total. Workouts are updated monthly and include 4 new workouts each month. HIIT/SIT training has been shown to improve fitness, body composition, muscle power output, and health.

Zone 2 workouts

These are easy, steady, state cardio workouts done between 60-70% of your heart rate max or a 4/10 effort completed alongside the higher or moderate intensity cardio options to balance out your weekly efforts. Easy cardio is beneficial for improving aerobic fitness, is less fatiguing, and can be done more frequently and in higher volumes than our other options for those looking to complete more or balanced cardio across the week.

Equipment needed

Cardio ergometer (‘erg’) of choice: a place to run, a treadmill, a bike (air bike, standing bike, cycling bike), a rower machine, a ski machine, is reccomended and is what is most commonly programmed in our workouts.

You have the ability to use or swap for any of these or your own cardio equipment of choice for most workouts. Metcons and some aerobic capacity workouts: Access to dumbbells and/or kettlebells

Included with Cardio programs

On-Demand Cardio Library

TLM App
Access

TLM client
Fourm

New Weekly or Monthly Cardio Options

Resource Library for Cardio support

Stand-Alone Progressive Cardio Programs

Cardio FAQs

Do I have to already be doing cardio to do these workouts?

You don’t! The goal of our cardio only subscription is to give people an option to add cardio to their other workouts to make it easier to get it in. We have a beginner cardio program that those new to cardio can complete first to ease into it. We also offer scaled version of all our workouts so people can always make them work for their fitness level.

Is this like “CrossFit”?

Our metabolic conditioning workouts (METCONS) and aerobic capacity workouts are similar to workouts traditionally done in functional fitness settings or gyms. We consider the fact that most people aren’t training in these types of gyms and try to keep movements more accessible to the general population and/or typical gym set up. We offer swaps or scaling options for every move so you can always make the workout work with what you have or your current fitness level.

Does this also come with a Lifting Plan?

When you join our full access membership you will get access to a lifting plan and our full cardio library and all programs inside.

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Say goodbye to boring cardio routines.

Choose between any of our weekly updated cardio options or progressive programs to keep your cardio ‘fun'.

You have the flexibility to choose between any of our cardio workouts.

Can be done alongside a existing lifting plan membership at no additional cost

All workouts are written with scaling options so you can always meet yourself where you are at.

Includes instructions on how to set up your week of training to make the most of your cardio training & make progress!