Personal Training

Cardiovascular Health Cardio Conditioning

Progressive, well-paced cardio programming that improves stamina, recovery and everyday energy, for beginners through to the returning athlete.

  • Structured cardio built on heart-rate zones
  • Progressive stamina training for daily life and sport
  • Strength work that supports heart and lung health
  • Recovery, sleep and tracking to keep gains consistent
Build my plan ↓ Your plan is confirmed after payment.
How it works

Start in four steps

Pick your options below and your total updates instantly.

  1. 1 BuildChoose your sessions, trainer level, and optional add-ons.
  2. 2 Review Your PlanCheck your selected options and final price.
  3. 3 Confirm & PayComplete your payment to confirm your plan.
  4. 4 Get StartedReceive your confirmation and prepare for your fitness journey.
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Nutrition Plan
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What to expect

Your journey

01WEEK 1

Assess

Current fitness, history and goals, with a simple baseline test.

02WEEKS 2–8

Build

Gradual increase in duration and intensity, week by week.

03ONGOING

Sustain

Retest, refine and set new targets as you improve.

Who it's for

From first walk to first 10K.

Cardio fitness is built gradually, and we pace it so you get stronger without burning out.

Beginners wanting to build stamina safely

Runners and walkers working towards a goal

Low energy or easily out of breath on stairs

Returning to fitness after a long break

Our approach

How we support you

Effort zones

Training at the right intensity, using heart rate or perceived effort.

Intervals

Structured intervals introduced only when your base is ready.

Supporting strength

Leg and core strength that makes your cardio efficient and injury-resistant.

Smart recovery

Rest days, sleep and fuelling that let your body adapt.

Our promise

Safety comes first.

  • We recommend medical clearance if you have any known heart condition
  • We build volume and intensity gradually to protect your body
  • We stop sessions for chest pain, unusual breathlessness or dizziness
  • We balance cardio with strength and recovery

Please note: TFI programmes are fitness and lifestyle support. They are not medical advice, diagnosis or treatment, and do not replace your doctor. Always consult a qualified healthcare professional before starting a new exercise or nutrition plan.

Do I need to be fit to start?

No. We begin at your current level, even if that is short, easy walks.

Do I need a heart-rate monitor?

Helpful but not required. We can also use effort scales and the talk test.

Can this help with weight loss?

Cardio can support it alongside nutrition and strength training, and we build an overall plan.

Do I pay straight away?

Your plan is confirmed after payment. You can build your plan and see the total before you commit.

Can I extend the plan?

Yes. You can add 1 more month (30 days) for ₹1,000.

Can my partner train with me?

Yes. Couple training at the same hours is +₹3,000 for the 12 weeks.

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