Cardio guides

Cardio is the aerobic pillar of Omkin. It builds endurance, trains your heart and lungs and feeds the Stamina stat, so strength sessions feel easier and recovery comes faster.

Modalities

• Running20 min by defaultThe simplest aerobic engine
• Jump Rope10 min by defaultIntensity in a small space
• HIIT / Burpees10 min by defaultShort, hard, done
• Cycling30 min by defaultLong, low-impact miles
• Swimming25 min by defaultFull-body, low-impact endurance
• Brisk Walk / Hiking30 min by defaultWalk far, recover fast
• Shadow Boxing12 min by defaultFast hands, high heart rate

Why cardio matters

• Cardiovascular health

  Regular aerobic work trains the heart to move more blood per beat. Over time it supports a lower resting heart rate and healthier blood pressure.

• Endurance and Stamina

  Cardio raises how long you can keep a steady effort. In Omkin it grows your Stamina stat, so you hold quality through longer sessions and bounce back faster between sets.

• Calorie burn

  Cardio spends energy while you do it. How much depends on body weight, intensity and time, so treat any number as an estimate, not a target.

• Work capacity and recovery

  Easy aerobic work, at a conversational pace, improves blood flow and helps you recover between strength days without adding much fatigue.

• Mood and sleep

  Regular aerobic activity is associated with lower stress, better mood and better sleep quality.

Effort zones

RPE is your rate of perceived exertion on a 1 to 10 scale: 1 is resting, 10 is an all-out effort.

• Easy

  RPE 3-4

  You can hold a full conversation. Use it for warm-ups, recovery work and building a base.

• Moderate

  RPE 5-6

  You speak in short sentences. The sweet spot for steady endurance.

• Hard

  RPE 7-9

  You can say only a few words. Intervals and finishers: keep them short and earn the rest.