In this episode, I talk about how to make your cardiovascular training more effective by understanding energy systems rather than just thinking of cardio as “calorie burning.” I break down how your body uses different fuels, fats, carbohydrates, and phosphocreatine, at different intensities, why zone 2 training is so valuable, and how to balance low, moderate, and high-intensity work across your week. By the end, you’ll know how to train smarter for improved aerobic capacity, better recovery, and greater overall fitness efficiency.02:30 – Energy systems explained and why “metabolic flexibility” matters04:50 – The phosphagen system and the role of creatine06:50 – The glycolytic system, lactate myths, and what really causes the burn09:40 – Zone 2 and the oxidative system: why easy training builds your base12:00 – Heart rate vs. perceived effort in interval training14:00 – How to improve mitochondrial function and energy efficiency18:50 – Practical takeaways: structuring your weekly cardio for best resultsIf you want a personalised plan that balances strength and cardio for your goals, click the link in the show notes to apply for coaching: andyvincentpt.com

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