Cardilife · iOS app

Intensity mix, fatigue and VO2max on one timeline. Records stay on your device. Core features free.
Training data and research notes from the maker, @DengenT.

[Cardilife · iOS app @cardilife_app]

My September in Cardilife: 12.8 h (August to the 30th: 9.5 h).

My read:
- All the extra time came from the bike: 5.5 → 9.2 h.
- For the first three weeks, my running was more mid than low. Those were meant to be easy.
- High is still the thin band on top.

#cycling #running

[Cardilife · iOS app @cardilife_app]

Great read from @runnersworld: wearable data on which training habits line up with VO2 max gains. Volume helps, but threshold runs and long intervals stood out.

Dr. Michael Joyner: "when push comes to shove, you're running faster or not."
https://t.co/ghooiT3K1c

[Cardilife · iOS app @cardilife_app]

@stevemagness Great example. VO₂max is engine size, but the mile time is engine size plus economy, threshold, speed and tactics.
A bigger engine with worse economy can still be slower.
For most of us it's still a useful health measure, just not a scoreboard.

[Cardilife · iOS app @cardilife_app]

@AliBrownleetri Totally agree on "what's driving it and which direction is it moving."
A single VO₂max reading tells you very little. The trend over months, and the training and recovery behind it, tell you a lot more.
That's why I've been tracking it as a direction, not a target.

[Cardilife · iOS app @cardilife_app]

Rainy day again, so it was another indoor bike session. 🚴‍♂️🌧️

21 min on the bike, easy spinning for most of it, then finished with a few short interval-style efforts. You can see the three spikes at the end of the heart rate graph. 📈

#IndoorCycling #IndoorBike #HeartRate

[Cardilife · iOS app @cardilife_app]

After a hard day at work (lol), went for a quick run near home.
1.5 km at 5:31/km, avg HR 154.
My heart rate went way too high for that pace, but I got about 5 minutes of high-intensity work, so I'll take it!

#Cardilife #running #VO2max #over50

[Cardilife · iOS app @cardilife_app]

Yesterday's ride home along the river.

It was a public holiday in Japan and the path was busy, so I kept my speed down.

Only 1m44s at high intensity, not much this time.

Safety comes first, so I'm fine with that.

#cycling #roadbike #VO2max #heartratezones

[Cardilife · iOS app @cardilife_app]

First ride in about 10 days after a stretch of rainy weather.

The typhoon has passed and the river is running higher than usual. 31°C（88°F）, almost no wind. A good day to be back on the bike.

#roadbike #cycling #cyclinglife #riverside #Japan #台風一過

[Cardilife · iOS app @cardilife_app]

@getnoise Cardilife. Proudest of: you don't have to pick one device.

Apple Watch for workouts, Fitbit for sleeping HR, either for VO2max: a source per metric, and duplicates get flagged, not deleted.

Why: many of us own two trackers, and each is good at a different thing. #Shipaton

[Cardilife · iOS app @cardilife_app]

10 seconds of 1.2.0: pick Apple Watch, Fitbit or both, choose a source per metric, and see four panels on one timeline.

#AppleWatch #Fitbit #VO2max #cycling #running #Shipaton

[Cardilife · iOS app @cardilife_app]

Cardilife 1.2.0 is out.

Heart-rate zone boundaries, max/resting HR and your VO2max goal now live on your device. The app no longer calls the server at launch, so it starts faster and opens with no signal.

New screenshots and store listing too.
https://t.co/utWAq5TJAO

#Shipaton

[Cardilife · iOS app @cardilife_app]

Holding an easy pace outdoors is harder than it sounds. I always drift faster.

On a treadmill it's easy: the belt holds the pace for you.

1% incline, 6 km/h. 30 min, avg 133 bpm, 29m56s of it in low intensity. (Apple Watch logged the pace as 6:35/km.)

#Running #Treadmill

[Cardilife · iOS app @cardilife_app]

September in the Tokyo area: rain, rain, and more rain. My training plan didn't survive it.

So I joined a gym. About ¥4,000 a month (~$25).

Is that cheap where you live?

#Tokyo #Running

[Cardilife · iOS app @cardilife_app]

This also caught my eye 👀✨

[ASICS Running JP @ASICSRunningJP]

【SONICBLAST 2｜先行発売】
明日より公式オンラインストアにて先行発売。

フルマラソン4時間以内のタイムをめざすランナーのレースや、自己記録更新をめざすランナーのスピードトレーニングにおすすめ。

▼公式オンラインストアはこちら
https://t.co/VbzSEBGCtl

[Cardilife · iOS app @cardilife_app]

How my disc was sealed without cutting, and why I chose it. Full story (JP, English view on the page):
https://t.co/cNIdXYX3Wg

Chart: Cardilife, the iOS app I built. Link in bio.

[Cardilife · iOS app @cardilife_app]

15 years of back pain. One needle procedure. One month of rest.

Now I'm training again, and my VO2max is coming back.

#Discseal #BackPain

[Cardilife · iOS app @cardilife_app]

This caught my eye 👀✨

[ASICS Running JP @ASICSRunningJP]

【YOGIRI SPEED】
フルマラソンでサブ4をめざすランナーに向けたランニングシューズ。
本日より直営店舗・取り扱い店舗にて発売。

アップデートしたポイントを画像よりチェック。
進化した軽量性と反発性でサブ4に届く一歩を。

詳細：https://t.co/uLpNKT3rQh

[Cardilife · iOS app @cardilife_app]

Today: high-intensity run. 1.5 km at 4:58/km, avg HR 156 — 4m17s of 7m31s in the high zone.

Back in the day, "4-something" was my time for a full 1500 m. Now it's my pace per km. Training volume was different then.

Goal: 10 s/km faster by year-end.

#running #AppleWatch

[Cardilife · iOS app @cardilife_app]

5-month study, 246 middle-aged and older adults. 8,000+ slow steps a day: almost no change. Interval walking: leg strength up, peak VO2 up, blood pressure and blood sugar down. Fitness +20%, disease markers −20%.

Pace matters more than step count.

#VO2max #HealthyAging #Over50

[Cardilife · iOS app @cardilife_app]

"Japanese Walking" is trending in the US. The method is 20 years old: Interval Walking by Prof. Hiroshi Nose, Shinshu University.

The key finding: slow walking doesn't do much. Brisk walking does.

Article in Japanese, translate works:
https://t.co/ocP4DfHMZX

#JapaneseWalking

[Cardilife · iOS app @cardilife_app]

The protocol: 3 min brisk, 3 min easy, repeat. Brisk means about 70% of your max, "breathing hard but not gasping."

Target: 60 min of brisk walking per week. Split it any way you like, even all on the weekend. Beyond 60 min the gains flatten out.

#IntervalWalking