🫀 The Cardiac Output Method: A tool to Build the hedge against chronic disease

There are several types of aerobic-based training methods that can be implemented within a well-rounded strength and conditioning program.

This week, I want to highlight the Cardiac Output Method , also known as “Zone 2” training. It plays an important role in managing the overall stress load from both training and lifestyle, while holding a crucial place in preventing cardiovascular disease as we age.

For many people, running, cycling, and other forms of long-duration, steady-state cardio can feel monotonous and mentally draining. That’s why incorporating mixed-modal conditioning — combining different movements and equipment — can make aerobic base-building more engaging and sustainable. When the intent is to keep intensity low over a longer duration, formats like long EMOMs can work well.

This style not only improves general physical preparedness (GPP) , but also translates well for those competing or participating in CrossFit , where varied and functional conditioning is key.

The Cardiac Output Method plays a massive role in improving fitness across the lifespan and significantly lowers the risk of cardiovascular disease. In fact, several studies link improved aerobic fitness to longer life expectancy — see the reference notes at the end!

By consistently using this method — typically 30 to 60 minutes of low-intensity, steady-state cardio — you can lower your resting heart rate, improve blood pressure, and enhance how efficiently your body delivers oxygen. As Joel Jamieson outlines in Ultimate MMA Conditioning , this training helps develop a stronger, more efficient heart . It’s a powerful hedge against chronic disease and a great tool for improving recovery between high-intensity sessions .

Whether you’re a competitive athlete or someone who just wants to feel and function better, building an aerobic base with the Cardiac Output Method is a smart, sustainable strategy . Including it 1–2x per week can go a long way in supporting your training and recovery.

🫀 What Even Is Cardiac Output?

Cardiac Output is one of the most important measures of heart function. It’s calculated like this:

Cardiac Output = Stroke Volume × Heart Rate

• Stroke Volume (SV) = how much blood is pumped out of the heart with each beat
• Heart Rate (HR) = how many times the heart beats per minute

Together, they reflect how much blood your heart is delivering every minute — which matters whether you’re an elite athlete or a grandparent.

💡 What Is Stroke Volume and How Do We Improve It?

Think of stroke volume as your heart’s efficiency rating .

When you train at a low intensity (130–150 BPM) for longer durations (30–60 minutes), your heart gets more time between beats to fill with blood. Over time, this causes the left ventricle — the heart’s main pumping chamber — to stretch and expand .

This process is known as eccentric cardiac hypertrophy , and it leads to a bigger, stronger heart that can pump more blood per beat.

That means:

• ✅ Lower resting heart rate
• ✅ Better oxygen delivery
• ✅ Greater endurance
• ✅ Less effort during everyday and athletic tasks

✅ Summary: Why the Cardiac Output Method Works

This method is effective because it:

🫀 Strengthens your heart and increases stroke volume (Hearts efficiency rating)
💨 Improves oxygen delivery and overall energy efficiency
🔁 Builds the foundation for long-term endurance and recovery
🛡️ Lowers the risk of chronic conditions like cardiovascular disease
👣 Is low-impact, simple, and easy to stick with

🏃‍♀️ How to Train Using the Cardiac Output Method

You don’t need to overthink it. Just 30 to 60 minutes of low-intensity cardio , once or twice per week, is enough to start seeing benefits.

• Keep your heart rate between 130–150 BPM — a pace where you can comfortably carry on a conversation
• This is not the time to push hard or gasp for air
• Wearing a heart rate monitor is helpful but not essential

Honestly, I typically don’t wear one because I like to tune into how my body actually feels during training — unless I’m running, because my heart rate tends to spike pretty quickly lol.

A good guide:
If you can breathe through your nose, control your breath, and talk to someone (or yourself 😄), you’re doing it right.

🔁 Sample Cardiac Output Sessions

🔄 Mixed-Modal Session (30 minutes total)

• 10 minutes light jog or walk
• 10 minutes on the rower
• 10 minutes light sled pull or SkiErg

➡️ Maintain a steady pace. Modify the weight or intensity to stay at conversational effort .

🏋️ Pursuit Fitness Group Class Workout (Thursday 7/10/25):

30-Minute AMRAP – Mixed Modality

• 30 Single Unders
• 150 ft Farmers Carry (Moderate Load)
• 20/15 Cal Echo Bike
• 100 ft Front Rack Carry (Moderate Load)
• 10 Up-Downs to a Plate
• 50 ft Single-Arm Overhead Carry (Moderate Load) 

👉 Adjust loading and pace to maintain conversational effort throughout the workout.

🚶 Single-Mode (Steady-State) – 30 Minutes of:

• Jogging
• Incline walking
• Cycling
• Rucking

➡️ Pick one and maintain a steady, low-effort pace

✅ Final Takeaways

• Do it 1–2x per week , minimum 30 minutes
• Aim for 130–150 BPM or use the “talk test” to guide your effort
• Keep the pace easy and steady — this is not about pushing hard
• Be consistent — adaptations come over time, not after one workout

📚 Reference Notes

• What is Cardiac Output? – Britannica
• Cardiac Output Physiology – NCBI / StatPearls
• Aerobic Fitness and Life Expectancy – AHA Journals
• Jamieson, J. (2009). Ultimate MMA Conditioning. Performance Sports Inc.
• Meta-Analysis: Aerobic Fitness and Mortality Risk
• 🎥 Coach Jason Brown on the Cardiac Output Method (YouTube)

Jason puts out great educational material and I honestly feel I’m a better coach because of it.