21st Century Cardio Training – Part 2


In this podcast I show you how to use an intensity based program to avoid the pitfalls seen in most cardio programs. You can right click on the link below and select “Save as…” to download the MP3 file.

 21st Century Cardio Training pt 2

You can also download the handout I refer to in the podcast:

Cardio Podcast Notes

-James Wilson-

Social Comments:

WordPress Comments:

  1. Tim says:

    Really enjoyed listening to these two podcasts – I’m actually excited about training (in fact jumping on the trainer to train!) for a change. Just wondering if the idea is to try and combine this with other interval sessions, or am i right in saying that you’re suggesting doing these intervals (as specified in the notes) as the only cardio training in one’s program?

    Reply • March 11 at 11:40 pm
    • bikejames says:

      As far as intervals go this would be the only training you needed to do. But, you do need to train the distance you race or ride. If you are a 4X, DH or Super D rider you may be better off only doing intervals for training.

      But if you ride or race XC then you may need to add 1 or 2 rides closer to the distance/ duration you need for them. If nothing else you need to have your body used to being in that position for that long. If you can get out on the trail for these rides. If you can not get out on the trail then throw some slicks on your mountain bike and hit the road.


      Reply • March 12 at 10:05 am

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James Wilson
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James Wilson