# Aerobic **Aerobic fitness** reflects your body’s ability to produce energy using oxygen. Improving it strengthens your cardiovascular system, increases endurance, and raises your VO₂ max. ## What Counts as Aerobic Work - Vigorous walking, rucking, running, cycling, rowing, swimming, and rebounding - Typically performed at **Zone 2** (easy–moderate, nose-breathing pace) - Also known as **endurance training** or **fat-oxidation training** as recorded in [[My Zone 2 Training]] ## Recommended Dosage - **150 minutes/week** of moderate aerobic exercise (or **75 minutes/week** of vigorous aerobic exercise) - Break into sessions of 20–60 minutes - Longer durations at easy intensity yield the greatest aerobic adaptation - See: [[My Exercise Program]] and [[My Zone 2 Training]] ## How to Measure Progress - **VO₂ Max:** Overall aerobic capacity ceiling - **FTP or Lactate Curve:** Shows sustainable aerobic power and efficiency - **[[Cooper 12-Minute Cycle Test]]:** Simple field test for aerobic improvement