CategoryCardio
Session20 - 60 min
Mixed cardio is useful for varied aerobic sessions that do not fit neatly into one specific activity type. It may combine machines, circuits, bodyweight movement, or general conditioning work. Use it when the main purpose is cardiovascular training but no single sport or modality defines the session.
Exercise Metrics
Fitness Profile [1]
Strength
4
Low-Intensity Cardio (aerobic)
8
High-Intensity Cardio (peak)
5
Mobility & Flexibility
3
Balance
3
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.
Heart Rate Zones [2]
0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.
Activity Type Details
Apple Health label
Mixed Cardio
HealthKit reference [3]
.mixedCardio
MET [4]
4 - 8
Typical session duration
20 - 60 min
Recommended fitness level
Beginner
Injury risk
Medium
Training advice
Benefits
Mixed cardio is useful when the session is clearly cardiovascular but does not belong to one machine, sport, or movement pattern. It captures the training intent without forcing a misleading label.
What to watch out for
Because the category is broad, review heart rate, duration, and perceived effort together. If one activity dominates the session, use the more specific type so trends stay meaningful over time.
Visualize the Mixed Cardio workout stats on your iPhone
Rating
5.0
100%FREE
Explore other Activity Types in the Cardio category:
[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.