Coaching · 03
Cardio & running
A plan for the miles, not just the mood.
What it is
Coached, not supervised.
Ray has six years of coaching experience and an extensive knowledge of cardio training. He has completed multiple full marathons and is currently working toward his first 50-miler. At RTS, cardio isn't a punishment bolted onto the end of a workout — it's coached with the same attention as the barbell.
Every session is led by a coach. You will not be handed a printout and left to decode it. The plan changes if your body needs something different that day, and the group keeps moving while it happens.
Small group does not mean one-size. The coach scales the load, the range and the pace to the person in front of them.
Meet Gonz and Ray →Inside a session
What the work looks like.
Use the tabs to walk through the shape of a coached session. The details change; the attention does not.
Cardio inside the session
Ray programs cardio work that has a purpose, whether that's building an aerobic base or finishing a hard effort strong.
Related free tool
Heart-rate zones
A Karvonen zone calculator using your age and resting heart rate. Five zones, clear bpm ranges, and a simple way to pace easy and hard days.
Want a useful training language? Find your heart-rate zones.
Open the full tool →Used for estimated max heart rate.
Default is 60. Measure first thing in the morning.
Estimated max heart rate
184bpm
Karvonen zones · 208 − (0.7 × 35) = 184 bpm max
Zones use your resting heart rate, so they move with your fitness — not just your age.
- Z1RecoveryVery easy. Conversation is effortless.122–134 bpm
- Z2AerobicEasy running. Full sentences are possible.134–147 bpm
- Z3TempoComfortably hard. Short sentences.147–159 bpm
- Z4ThresholdHard. A few words at a time.159–172 bpm
- Z5RedlineShort efforts only. Not a daily pace.172–184 bpm
What this means: most easy cardio should sit in Zone 2. Save Zones 4 and 5 for sessions that are supposed to be hard. If your easy runs keep drifting into Zone 3, slow down before adding volume.
FAQ
Questions about this coaching.
Do I have to be a runner already?
No. Ray coaches all fitness levels. Tell him what you're doing now and what you want to build toward.
Can RTS help me train for a race?
Ray has completed multiple full marathons and is training for his first 50-miler. Call to talk through your event and what support you need.
Is cardio separate from the small-group sessions?
Cardio is part of the coaching at RTS. Tell the coaches your running goal on the free call so they can tell you how it fits.
What if I miss a week?
Call the gym. The coaches would rather adjust the plan than have you disappear.
Next step
Start with a free call.
Tell the coaches what you want to change. They will tell you whether this service is the right fit.
- 01
Book the call
A short conversation about what you want to change.
- 02
Meet the coaches
Gonz and Ray tell you how the room works and what fits.
- 03
Train with the Tribe
Start in a session capped at ten people.