Yes -VRTO gives you personalised recommendations for both cardio and daily steps based on your goal, lifestyle, recovery, and preferences. You choose your preferred cardio tier and step target, and VRTO coaches you with guidance, nudges, and progression rules that support safe, sustainable results.
How VRTO’s cardio recommendations work
VRTO uses a three-tier cardio system that lets you choose the volume and intensity that best fits your goal and your recovery capacity. Each tier has three versions: Steady State, Interval, and Hybrid.
The three cardio tiers
Foundation
Low-demand cardio suitable for beginners, time-poor users, or anyone focused on strength performance or managing recovery carefully.
Progressive
Moderate cardio volume that supports fat loss, conditioning, and general fitness without compromising most users’ recovery.
Intensive
High-demand cardio designed for maximum fat loss or rapid progress. This tier carries recovery trade-offs and should only be selected intentionally.
You choose both your tier and your cardio type, and VRTO adapts guidance based on your selection.
How VRTO’s step recommendations work
VRTO offers three step targets, each suited to different lifestyles and goals:
Easy Pace — ~7,000 steps/day
Best for:
Beginners
Time-poor users
Those handling high training volume
Still supports general health and calorie burn.
Steady Pace — ~10,000 steps/day
A strong baseline for most users.
Supports:
Fat loss
General fitness
Health and movement consistency
Ambitious Pace — 12,000+ steps/day
Ideal for:
Fast fat-loss phases
Users who want to maximise calorie burn
High-activity lifestyles
Important behaviour:
If your current steps are already higher than your chosen target, VRTO shows:
“You’re currently averaging above this level — great work. You can keep your current routine or select this tier as your target. VRTO will maintain your step coaching without encouraging reductions.”
VRTO never asks users to lower step levels.
How VRTO chooses recommendations during onboarding
When you set up your account, VRTO guides you through choosing:
Cardio
Your goal (cut, maintain, build)
Your preferred cardio tier (Foundation, Progressive, Intensive)
Your preferred cardio type (Steady State, Interval, Hybrid)
Steps
Easy Pace
Steady Pace
Ambitious Pace
VRTO highlights the recommended starting point based on your goal — but the choice is always yours. All settings can be changed later in Profile Preferences.
How VRTO progresses your cardio and steps over time
VRTO uses rules that keep your activity aligned with your goal while protecting recovery.
Step progression for fat loss
If your selected step target is below the recommended target for fat loss, VRTO may suggest gradually increasing steps by 1–2k every 4 weeks until the recommended level is reached.
Persistently high-step users
If you already average 12k+ steps:
VRTO acknowledges your level
VRTO never encourages you to reduce steps
You can select a target or keep your natural baseline
Cardio progression
You may manually move to a higher tier at any time
VRTO may recommend changes, but will never auto-increase your tier
All changes require your approval
You can decline once, decline permanently, or accept
If declined temporarily, VRTO rechecks every 4 weeks (unless permanently declined).
How VRTO adjusts cardio/steps based on recovery
Your weekly check-in monitors:
Recovery
Fatigue
Cardio adherence
Step consistency
If recovery is low, VRTO activates the Holistic Recovery Rule:
“You reported low recovery this week. Here are a few ways to improve recovery. Choose what you’d like to adjust.”
Your options may include:
Reduce weekly cardio
Reduce step target
Reduce training volume or intensity
Improve sleep
Improve nutrition adherence
Make no changes
Any selections update your Profile Preferences, keeping your plan aligned with your wellbeing.
How goal changes affect your cardio & steps
When you change goals (e.g., fat loss → build → maintain), VRTO:
Recommends a new cardio tier
Recommends a new step target
Gives you the option to accept or decline
Applies changes via Profile Preferences
When you complete a goal, VRTO also:
Celebrates your achievement
Helps you choose what’s next
Recommends updated cardio + step targets for the new phase
How to update cardio and steps any time
All cardio and step settings live in Profile Preferences.
Cardio Preferences
Select tier (Foundation, Progressive, Intensive)
Select cardio type (Steady State, Interval, Hybrid)
Step Preferences
Choose your step target (Easy / Steady / Ambitious)
Changes immediately update your weekly coaching and dashboard.
When to use this article
You want clarity on VRTO’s cardio or step guidance
You’re choosing a cardio tier or step target during onboarding
You’re unsure how VRTO adjusts coaching over time
You want to increase or decrease cardio safely
Your check-in suggested a change
You’re transitioning between goals (cut → build → maintain)