4 science-backed conditioning workouts to improve your fitness & build a stronger engine - while maintaining your strength & muscle!

The worst type of cardio leaves you feeling drained, weak, and worn out.

The right type maintains and builds your strength.

And the best type leaves you feeling strong and powerful!

It's time for you to do cardio that actually makes you better.

Strong Girl: Cardio Code is a $27 PDF training guide with 4 high-performance conditioning workouts specifically designed for strong girls & women who lift.

Each workout comes with clear protocols, built-in progress trackers, and exact effort levels so every session has a purpose - and you can see yourself getting fitter over time.

Cardio isn't about burning calories - it's about building a stronger engine - while keeping every ounce of muscle and every bit of strength you've worked for.

Most cardio eats into your gains. This guide doesn't.

A better engine means you train harder, recover faster, and perform better - in the gym and in life.

What's Inside Cardio Code

• 4 Complete Workout Protocols — Full instructions, effort levels, timing, and equipment alternatives for every workout — run it, bike it, row it, or ski erg it.
• Progress Tracking Sheets — Built-in trackers for each workout so you can record your numbers and see yourself improving session by session.
• Scheduling Guide — Exactly how to add these sessions around your strength training without compromising either — including same-day guidelines.
• Speed, Effort & Pacing Guide — Exact RPE levels for work & rest intervals for every workout. No more guessing how hard to push — you'll know exactly where you should be.
• The Cardio Curve Explained — Why the cardio most women do is working against their strength & muscle building goals - and what to do instead.
• Running Form — Key coaching cues to run efficiently, stay injury-free, and be as fast as possible!
• Breathing & Recovery Guide — How to breathe during max effort and recover faster between intervals so you can go hard again on the next round.

This is for you if...

• You strength train and want cardio that complements - not competes with - your strength training
• You're a former athlete who misses being conditioned
• You want to track real progress and see yourself improve
• You're done wasting time on cardio that works against your goals or just flat out doesn't work

Not for you if...

• You want a spin class substitute
• You're not willing to actually push hard
• You're currently injured or can't do high-effort cardio

FAQs

What equipment do I need? NONE! All 4 workouts can be done running outdoors! (or you can run on a treadmill)

What if I don't want to run? No problem! Each workout includes alternatives - bike, row, or ski erg your way through all 4 workouts if running isn't your thing.

What skill level is this for? All levels! Each workout includes beginner, intermediate, and advanced time targets so you can start where you are and progress from there.

How many times a week should I do these workouts? 1-3 times per week alongside your strength training. The guide includes a full scheduling section so you know exactly when and how to fit them into your workout routine.

How long are the workouts? Between 10-30 minutes depending on the workout and how many rounds you complete. Short enough to add onto a strength session or do on an off day.

Do I need to be a runner to do this? No! Athletic background helps but it's not required. If you can push hard and recover, you can do these workouts.

Will this interfere with my strength training? NO! That's exactly why I created this cardio guide! The scheduling guide shows you how to program these sessions so they complement your lifting, not compete with it.

Your Coach:

Oriana is a certified personal trainer, gym owner, and strength coach on a mission to make strong girls stronger.

She doesn't do before/after photos, sell you an aesthetic, or promise quick fixes.

She builds strong, athletic girls & women who perform at their highest level and know how to train.

This cardio guide is a direct extension of how she trains her own athletes.

Credentials:

• Certified Personal Trainer & Gym Owner
• 6 years of in-person coaching experience
• 1,000+ girls & women coached
• Evidence-based, performance-first approach
• Creator of Strong Girls Movement & Strong Girl: Flow State

Please consult a doctor before starting any new fitness program. No specific results are guaranteed or promised. Results will vary based on commitment level, fitness level, and individuality. Due to the digital nature of this product no refunds will be given.