There are several types of aerobic-based training methods that can be implemented within a well-rounded strength and conditioning program.
This week, I want to highlight the Cardiac Output Method, also known as “Zone 2” training. It plays an important role in managing the overall stress load from both training and lifestyle, while holding a crucial place in preventing cardiovascular disease as we age.
For many people, running, cycling, and other forms of long-duration, steady-state cardio can feel monotonous and mentally draining. That’s why incorporating mixed-modal conditioning — combining different movements and equipment — can make aerobic base-building more engaging and sustainable. When the intent is to keep intensity low over a longer duration, formats like long EMOMs can work well.
This style not only improves general physical preparedness (GPP), but also translates well for those competing or participating in CrossFit, where varied and functional conditioning is key.
The Cardiac Output Method plays a massive role in improving fitness across the lifespan and significantly lowers the risk of cardiovascular disease. In fact, several studies link improved aerobic fitness to longer life expectancy — see the reference notes at the end!
By consistently using this method — typically 30 to 60 minutes of low-intensity, steady-state cardio — you can lower your resting heart rate, improve blood pressure, and enhance how efficiently your body delivers oxygen. As Joel Jamieson outlines in Ultimate MMA Conditioning, this training helps develop a stronger, more efficient heart. It’s a powerful hedge against chronic disease and a great tool for improving recovery between high-intensity sessions.
Whether you’re a competitive athlete or someone who just wants to feel and function better, building an aerobic base with the Cardiac Output Method is a smart, sustainable strategy. Including it 1–2x per week can go a long way in supporting your training and recovery.
🫀 What Even Is Cardiac Output?
Cardiac Output is one of the most important measures of heart function. It’s calculated like this:
Cardiac Output = Stroke Volume × Heart Rate
- Stroke Volume (SV) = how much blood is pumped out of the heart with each beat
- Heart Rate (HR) = how many times the heart beats per minute
Together, they reflect how much blood your heart is delivering every minute — which matters whether you’re an elite athlete or a grandparent.
💡 What Is Stroke Volume and How Do We Improve It?
Think of stroke volume as your heart’s efficiency rating.
When you train at a low intensity (130–150 BPM) for longer durations (30–60 minutes), your heart gets more time between beats to fill with blood. Over time, this causes the left ventricle — the heart’s main pumping chamber — to stretch and expand.
This process is known as eccentric cardiac hypertrophy, and it leads to a bigger, stronger heart that can pump more blood per beat.
That means:
- ✅ Lower resting heart rate
- ✅ Better oxygen delivery
- ✅ Greater endurance
- ✅ Less effort during everyday and athletic tasks
✅ Summary: Why the Cardiac Output Method Works
This method is effective because it:
🫀 Strengthens your heart and increases stroke volume (Hearts efficiency rating)
💨 Improves oxygen delivery and overall energy efficiency
🔁 Builds the foundation for long-term endurance and recovery
🛡️ Lowers the risk of chronic conditions like cardiovascular disease
👣 Is low-impact, simple, and easy to stick with
🏃♀️ How to Train Using the Cardiac Output Method
You don’t need to overthink it. Just 30 to 60 minutes of low-intensity cardio, once or twice per week, is enough to start seeing benefits.
- Keep your heart rate between 130–150 BPM — a pace where you can comfortably carry on a conversation
- This is not the time to push hard or gasp for air
- Wearing a heart rate monitor is helpful but not essential
Honestly, I typically don’t wear one because I like to tune into how my body actually feels during training — unless I’m running, because my heart rate tends to spike pretty quickly lol.
A good guide:
If you can breathe through your nose, control your breath, and talk to someone (or yourself 😄), you’re doing it right.
🔁 Sample Cardiac Output Sessions
🔄 Mixed-Modal Session (30 minutes total)
- 10 minutes light jog or walk
- 10 minutes on the rower
- 10 minutes light sled pull or SkiErg
➡️ Maintain a steady pace. Modify the weight or intensity to stay at conversational effort.
🏋️ Pursuit Fitness Group Class Workout (Thursday 7/10/25):
30-Minute AMRAP – Mixed Modality
- 30 Single Unders
- 150 ft Farmers Carry (Moderate Load)
- 20/15 Cal Echo Bike
- 100 ft Front Rack Carry (Moderate Load)
- 10 Up-Downs to a Plate
- 50 ft Single-Arm Overhead Carry (Moderate Load)
👉 Adjust loading and pace to maintain conversational effort throughout the workout.
🚶 Single-Mode (Steady-State) – 30 Minutes of:
- Jogging
- Incline walking
- Cycling
- Rucking
➡️ Pick one and maintain a steady, low-effort pace
✅ Final Takeaways
- Do it 1–2x per week, minimum 30 minutes
- Aim for 130–150 BPM or use the “talk test” to guide your effort
- Keep the pace easy and steady — this is not about pushing hard
- Be consistent — adaptations come over time, not after one workout
📚 Reference Notes
- What is Cardiac Output? – Britannica
- Cardiac Output Physiology – NCBI / StatPearls
- Aerobic Fitness and Life Expectancy – AHA Journals
- Jamieson, J. (2009). Ultimate MMA Conditioning. Performance Sports Inc.
- Meta-Analysis: Aerobic Fitness and Mortality Risk
- 🎥 Coach Jason Brown on the Cardiac Output Method (YouTube)
Jason puts out great educational material and I honestly feel I’m a better coach because of it.
