Cardio & Endurance Training
Build Your
Engine.
Outlast Everyone.
3Tiers
Base to Elite
Zone2–5
Training All Zones
VO2Max
Tracked & Improveds
HeartRate
Science-Based
What Is It
Cardio Done. With Science.
Weekly Cardio Structure
Day 1
Zone 2 Aerobic Base
Long, low-intensity aerobic work targeting fat oxidation and mitochondrial density — the foundation of all cardio performance.
Day 2
Lactate Threshold
Sustained moderate-high intensity work at the boundary of comfortable and uncomfortable — expanding your sustainable pace.
Day 3
Active Recovery / Rest
Complete rest or very light Zone 1 movement. Adaptation requires recovery. This day is not optional.
Day 4
VO2 Max Intervals
Short, max-effort intervals targeting your absolute aerobic ceiling. The highest stimulus — used sparingly for peak adaptation.
Day 5
Mixed Modality
Grind Session or a structured cardio circuit combining multiple implements for real-world athletic conditioning.
Why It Works
The Science Behind The Results
Zone-Based Training
Training in the right heart rate zones produces the right adaptations. We prescribe exact intensity zones for every session type.
VO2 Max Development
VO2 max is the single strongest predictor of long-term health and athletic performance. We track and progressively develop yours.
Aerobic Base Building
Zone 2 training builds mitochondrial density — the cellular engine that powers all endurance and fat-burning capacity.
Lactate Threshold Expansion
Expanding your lactate threshold means you can sustain higher intensities for longer. This is where real performance lives..
Cardio Tiers
Build Your Engine.
Tier 1
Base Builder
- Zone 2 aerobic foundation
- 3x/week 30–45 min sessions
- Heart rate zone education
- Low-impact cardio options
- 8-week base building block
Best Results
Tier 2
Performance
- Zone 2 + Zone 4 intervals
- 4x/week mixed modality
- VO2 max development training
- Lactate threshold work
- Heart rate variability tracking
Tier 2
Elite Endurance
- Advanced polarized training
- 5x/week structured sessions
- Race/event-specific peaking
- Full aerobic-anaerobic integration
- Ongoing HRV & recovery monitoring
Who It's For
This Class Is For You.
Find themselves gassing out in group fitness classes
A developed aerobic base means TOG HIIT and Grind Session feel manageable instead of impossible. Cardio is the foundation.
Want to improve cardiovascular health long-term
VO2 max is the single strongest predictor of longevity. Improving it is one of the highest-return health investments you can make.
Are preparing for an endurance event, 5K, or sport season
Our tier 2 and 3 plans are built for event-specific peaking with the same periodization principles used in elite endurance coaching.
Have been told their heart health needs improvement
Zone 2 training is the most evidence-backed modality for improving cardiovascular health markers. We program it correctly.
Want cardio that doesn't destroy muscle or cause burnout
Polarized training preserves muscle, manages fatigue, and produces superior cardiovascular adaptation compared to chronic moderate intensity cardio.
FAQ
Common Questions
Do I need a heart rate monitor?
How is this different from just running on a treadmill?
Can I do the Cardio Plan and lift weights at the same time?
How long until I notice improvement in my cardio fitness?
Is this program appropriate for someone who is very out of shape?
Your Coach
Coached By The Best.
Coach Marcus T.
Head HIIT Coach — TOG Fitness
- NASM-CPT
- HIIT Specialist
- Precision Nutrition L1
- Kettlebell Certified
- CPR/AED
Session Structure
Every Minute Has Purpose.
Zone-Based Training
Training in the right heart rate zones produces the right adaptations. We prescribe exact intensity zones for every session type.
VO2 Max Development
VO2 max is the single strongest predictor of long-term health and athletic performance. We track and progressively develop yours.
Aerobic Base Building
Zone 2 training builds mitochondrial density — the cellular engine that powers all endurance and fat-burning capacity.
Build The Engine Everything Else Runs On.
Book Your Spot
Class Schedule
Coach Oscar Tamez
Monday, Tuesday, Thursday & Friday
Morning: 4:30–5:30 AM | 5:30–6:30 AM | 6:30–7:30 AM
Evening: 4:30–5:30 PM | 5:30–6:30 PM | 6:30–7:30 PM
Coach Ben Olea
Monday, Tuesday & Thursday 8:00–9:00 AM
Coach Ben Olea
Wednesday & Friday 11:00 AM–12:00 PM
TOG Fitness Houston South Loop
Address displayed upon signup
Training Programs
- Cardio Plan
- Diet Plan
- Self Defense
- Competition Prep
- Lifting Levels
- Weight Loss
Weekly Schedule
Book Your Spot
Upcoming Classes
Frequently Asked