How do I actually follow this cardio workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Walking & cardio · Conditioning

Zone 2 run-row aerobic base

Q: What is the best ChatGPT prompt for a walking & cardio workout like this?

Use the research-backed prompt on this page: "I'm an advanced Hyrox competitor building aerobic base. Write me a 40-minute Zone 2 run-row session. Warm-up: 5 min easy build into Zone 2. Main set: alternate 8 min easy running and 8 min easy rowing for two full cycles…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable cardio workout you can run hands-free in sweatcue.

Advanced · 25–39 · ~40 min

A 40-minute easy run-row to grow the aerobic engine that carries you through a Hyrox. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole cardio workout hands-free.

Session at a glance

Duration~40 min

FormatWalk + brisk intervals

FocusZone 2 base

IntensityZone 2

EquipmentNone — just walk

Best forConditioning, advanced

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

I'm an advanced Hyrox competitor building aerobic base. Write me a 40-minute Zone 2 run-row session. Warm-up: 5 min easy build into Zone 2. Main set: alternate 8 min easy running and 8 min easy rowing for two full cycles (about 32 min), all at Zone 2 — roughly 65-75% of max HR, where I can hold a full conversation and breathe through my nose. Keep the row relaxed (stroke rate ~22-24 spm) and the run easy. Cooldown: 3 min very easy plus a few minutes of light stretching. Tell me how to use HR to stay in zone (slow down if I drift over), why pace should stay easy even though it feels too gentle, and how often per week I can repeat this.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

A large base of easy aerobic work is the foundation polarized-training models build hard sessions on top of, and it grows the aerobic capacity Hyrox demands across its full duration. The discipline here is staying easy — many athletes drift too hard and turn base sessions grey. Zone 2 is a training-intensity concept; the old 'fat-burning zone' framing is a myth and isn't the point of this session.

Sources: Stöggl & Sperlich, Front Physiol 2014 (polarized training); Seiler, Int J Sports Physiol Perform 2010 (80/20 intensity distribution)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.