Aerobic base
A cardio-only plan is still a plan—not a footnote after lifting.
Choose steady cardio without lifting and Flexbound creates an Aerobic Base Week within your declared days and session length.
How the plan is built
How it builds
The planner starts with your practice.
The planner divides the evidence-backed easy-minute target across the formal sessions that fit. When the full target cannot fit inside your declared schedule, it says exactly how many minutes remain and suggests short walks rather than quietly breaking the time budget.
What shapes the week
- Weekly easy minutes divided deterministically across your days
- Conversational pace and modality suggestions stay visible
- Short walks can accumulate the remainder
- HIIT credit reduces—not adds to—the easy-minute requirement
Example, not prescription
A week the planner could produce.
MonEasy cardio38 min · walk, bike, or row
WedEasy cardio38 min · conversational
FriEasy cardio37 min · conversational
SunEasy cardio37 min · conversational
Your version changes with goal, experience, days, session length, equipment, and the other styles selected.
Honest limits
The plan says what this style cannot cover.
- Cardio-only weeks do not provide progressive resistance stimulus.
- Calories burned are shown only as rough MET-based context, never a food target.
- The app does not diagnose exercise tolerance or prescribe rehabilitation.
Coming to iOS
Cardio only belongs in your training record.
Flexbound builds around the movement you will actually do, then keeps the method, assumptions, and next decision visible.