What is your Cardio Routine?

Just about to make a season-triggered switch, I'm guessing, but I'm still in summer routine: On-water rowing M-W-F-Sa for around a hour, usually 7 to 9k-ish; hybrid bike (not ebike!) on mostly paved trails Tu-Th for 20 to 30 miles each time. I do some other stuff randomly, but that's the core, weather permitting.

The Winter routine is usually lower volume, alternating around 6k rowing machine, 10k stationary bike (plus cool-down in both cases) 6 days a week, most of the time. I usually do some strength training in Winter, too, maybe some yoga/stretching, but you asked about cardio.

I keep it pretty simple anymore. I do 6 days a week of cardio. While the Concept2 rower is my primary choice, I've had to do other things lately (because of a trigger finger) to mix it up.

I do one hour a day except Saturdays. Four are easier cardio (around 60% to 70% max HR) -- steady state type of stuff. The other two are harder days where I typically mix up intervals. One day longer intervals or a longer session (usually on the rower), like 4 X 2K or a hard 5K or 10K. The other day is short sprint intervals (like 8 X 500m w/ one or two minute recovery). I do the harder sessions on my lifting days to keep the easy days easy.

On my off day, it's not uncommon for me to walk 5 or 6 miles. I'm trying to get back to doing 90 minute (easy) sessions -- like long, slow sessions -- on Sunday.

When it's strictly rowing, I average around 150K to 250K meters a month. But I'm fortunate to also have a treadmill, an Assault Bike, and a LateralX at home as well. If I had more room, I'd likely add in a SkiErg and an Endless Rope Machine.

Since my main focus is weights every second day, my cardio is just 30-40 mins on the stationary bike on the off-days (except after leg day).

Monday : Rest. Usually just a long walk
Tuesday: 30 minute run
Wednesday: 30 minute run
Thursday: 30 minute Elliptical
Friday: 30 minute run
Saturday: 30 minute run
Sunday: 30 minutes swimming laps

Run and Run, I aim for about 100 miles a month, I usually run 5-6 days a week/ Then I do a strength and core routine once a week on different days. That is it, other than some plyometrics added to my mobility dynamic stretch routines I try to do daily.

One of the things I love about cardio is being able to eat most anything that I want. I eat very healthy, but on the average day I burn 2500-3000 calories a day and I eat back all but about 10-15% since I am just maintaining after my weight loss and that number works for me. I always tell folks, "If want to eat like you did when you were fat? Run 1 hour or more a day and load up the plate." LOL

A lot depends on the time of year, where I am in a training cycle etc. but typically I'll run 4 days a week (Tue, Thu, Sat & Sun) with Sunday being my long run day, I do indoor rowing 2 or 3 weekly (Mon, Wed, Fri) and ride my bike (indoors on a trainer in winter or if the weather is foul) 2 or 3 times a week. As in-person racing is back (I run & do triathlons) I'll probably switch from rowing to swimming (my swim fitness has gone to pot with the pools being closed during the pandemic)

225 minutes of moderate steady state cardio a week. 45 minutes for 5 days a week. It’s been great for me! Yes, I do cardio even on strength training days. Keeping the body moving.