AI cardio that reads your recovery, not just your pace.
Generic cardio plans ignore your Monday squats. Your legs do not. Arvo generates HR zone sessions, intervals and LISS that adapt to your strength load — not a sport silo.
AI Cardio Coach = cardio generator that uses HR zone 1-5 prescription, adapts intensity based on strength training load, and tracks per-interval compliance across running, cycling, rowing, swimming, stairmaster and HIIT.
How Arvo uses heart rate zones
Every cardio session is prescribed inside one of five HR zones so intensity matches your goal, not guesswork.
Generic cardio plans ignore your Monday squats. Your legs do not.
Sport-Silo Apps
Strava tracks, Runna plans runs, Zwift owns the bike. None of them know you squatted yesterday. Your cardio accumulates fatigue blindly on top of your strength work.
Generic Zone 2 Prescription
Every "run 45 min at Zone 2" plan on the internet ignores your actual current load. Same prescription on fresh legs or after a deadlift PR. That is not coaching.
Manual Interval Math
Stopwatch in one hand, notes app in the other, trying to remember set 3 of 8 at Z5. Compliance drops. Data is noisy. Adaptation is impossible.
No Recovery Feedback Loop
You bonked on Thursday's tempo run. The next generic plan still says "tempo run" Thursday. Nothing reads your compliance, fatigue, or strength load to close the loop.
One coach. Strength + cardio. One plan.
Arvo is an AI coach full-stack: strength and cardio share the same recovery model, the same load ledger, the same memory.
HR Zones 1-5, Auto-Prescribed
Every session specifies a target zone (Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2) and optional HR range. AI picks zone based on goal and current fatigue.
- Z1-Z5 with min/max HR
- RPE fallback if no HR monitor
- Goal-aware zone selection
Interval AI Generation
Steady-state, intervals, or circuits. AI generates explicit patterns (e.g. 30s Z5 / 90s Z2 x 8) with duration, structure and rationale. You execute, not plan.
- Steady-state, intervals, circuits
- Explicit interval patterns
- Duration-aware (1-240 min)
Per-Interval Compliance Log
Not just "done/not done". Log which intervals you hit, which zone you actually reached, which you skipped. AI reads deviation and adapts the next session.
- Per-interval compliance tracking
- Deviation detection across sessions
- Pattern-based memory updates
Strength-Aware Recovery
The cardio generator reads your strength volume, last leg day and session fatigue. Squatted yesterday? It proposes upper-body bike/row in Z2, not a run. Cross-domain coaching.
- Leg-day aware
- Weekly load ledger shared
- Modality swap when fatigued
Multi-Modality In One App
Running, cycling (indoor/outdoor), rowing, swimming, stairmaster, HIIT. One zone model, one log, one weekly load view — not six apps and six data silos.
- Run, bike, row, swim, stairmaster
- Same zone model across modalities
- Unified weekly cardio load view
LISS + HIIT + Tempo
LISS at Z2 for aerobic base. HIIT at Z4-Z5 for VO2. Tempo at Z3. Threshold at Z4. Arvo picks based on your weekly cardio mix, goal and recovery state.
- Zone 2 LISS for aerobic base
- HIIT interval patterns
- Tempo and threshold intervals
Arvo AI Cardio vs sport-silo apps
| Feature | Arvo AI Cardio | Strava | Runna | Zwift |
|---|---|---|---|---|
| Generates sessions (not only tracks) | AI generator | Tracker only | Run plans | Bike only |
| HR zone 1-5 prescription | Auto per session | Post-hoc view | Running only | Cycling only |
| Per-interval compliance log | Yes, structured | GPS trace only | Limited | Power only |
| Strength training awareness | Reads weekly volume | None | None | None |
| Multi-modality in one plan | Run + bike + row + swim | Tracks all, plans none | Running only | Indoor bike only |
| Adapts to your recovery | AI reads fatigue + load | Static plans | Calendar-based | FTP-based only |
From goal to first interval in under 5 minutes.
Declare Your Goal
Fat loss, endurance, VO2 max, or GPP alongside strength. Arvo maps the goal to weekly cardio dose and zone mix.
AI Generates Session + Zones
Every session: modality, duration, target HR zone, interval pattern. The generator reads your strength load and softens intensity if needed.
Log Intervals During Session
Per-interval compliance: which you hit, which zone you reached. No paper timer, no notes app.
AI Adapts Next Session
Deviation detected across sessions becomes memory. Next prescription accounts for your actual pace, not a generic curve.
AI Cardio Coach — FAQ
Can AI generate cardio workouts?
Yes. Arvo's AI Cardio Coach generates full cardio sessions — steady-state, intervals, or circuits — with target heart rate zones (1-5), duration, and per-interval structure. It reads your strength training load from the same app and adjusts cardio intensity to protect recovery.
What heart rate zones does Arvo use?
Arvo uses the 5-zone model: Z1 (active recovery, 50-60% HRmax), Z2 (aerobic base, 60-70%), Z3 (tempo, 70-80%), Z4 (threshold, 80-90%), Z5 (VO2 max, 90-100%). Every cardio session prescribes a target zone and optional HR range. You log per-interval compliance during the session.
How does Arvo balance cardio with strength training?
The cardio generator reads your weekly strength volume, session fatigue, and last leg-day timing. If you squatted yesterday, it proposes Zone 2 upper-body-friendly cardio (bike, row) instead of a running interval that would compound lower-body fatigue. Cross-domain AI, not a sport silo.
Does Arvo support HIIT and LISS?
Yes, both. Arvo generates HIIT with explicit interval patterns (e.g. 30s Z5 / 90s Z2 x 8), LISS at Zone 2 for aerobic base, tempo runs at Z3-Z4, and threshold intervals at Z4. Type and duration adapt to your goal (fat loss, endurance, GPP) and current recovery state.
Can I track running, cycling, and rowing in one app?
Yes. Arvo supports multi-modality cardio: running, cycling (indoor/outdoor), rowing, swimming, stairmaster, and HIIT circuits. Each modality uses the same zone prescription and per-interval logging, so a run and a row session appear in the same weekly load view.
What makes Arvo's cardio different from Strava?
Strava is a tracker — it records what you did. Arvo is a coach — it prescribes what to do next based on your strength load, prior cardio, and goal. Strava does not know you squatted yesterday. Arvo does, and it will soften your Tuesday run to match.
Do I need a heart rate monitor?
A heart rate monitor or Apple Watch/Wear OS device improves zone accuracy, but it is not required. Arvo accepts RPE (rate of perceived exertion) as a fallback and maps it to zones. The app still generates the session and tracks per-interval compliance without hardware.
Is AI cardio coaching free?
Arvo includes a free plan with core cardio generation and zone-based logging. Advanced features — cross-domain strength-aware adjustments, unlimited sessions, and full history — are on paid plans. No credit card is required to start.
