What to Log for Cardio Besides Time and Distance

What to add

1. Effort. A simple 1 to 10 rating, or the talk test: if you can talk but not sing, that is moderate intensity; if you can only say a few words, it is vigorous (CDC).
2. Incline or resistance. 5 km flat and 5 km at 5% incline are different workouts.
3. Surface or machine. Treadmill, road, grass and cycle ergometer feel different. Do not compare them blindly.
4. Speed pattern. Steady, intervals or hills. Write the structure, for example "5 x 3 min hard, 2 min easy".
5. Heart rate (if you have it). Average or range. Treat it as a guide, since wearable accuracy varies.
6. Conditions. Heat, humidity, sleep and food can change performance.
7. How you felt. A line on fatigue or pain.

Calories: be careful

Machines and watches show calorie estimates that can be quite inaccurate. Log them if you like, but do not use them to decide how much to eat.

Weekly totals

WHO guidelines for adults suggest at least 150 to 300 minutes of moderate-intensity activity a week, or 75 to 150 minutes of vigorous activity, or an equivalent mix, plus muscle-strengthening on 2 or more days. A log that records intensity lets you check against this.

Keep it light

Five fields are enough: duration, distance, effort, incline or type, and a short note.

An example

Comparing the two without incline and conditions would suggest you got slower or faster for no reason. The extra notes explain it.

Key takeaways

• Time and distance miss the story.
• Effort and conditions explain differences.
• Treat calorie numbers as rough.

FAQ

Is steps enough? Steps count activity but not intensity. Add effort if you can.

How do I rate effort? Use the talk test or a 1 to 10 scale and stay consistent.

Sources

• CDC: Measuring Physical Activity Intensity
• WHO 2020 guidelines on physical activity and sedentary behaviour