How does the cardio work in the app? How does it supplement my training?

Cardio is optional, but highly recommended. It’s not always listed in the daily workouts because FST-7 training is heavily focused on resistance training and muscle growth. However, many programs include an optional cardio exercise at the end of the workout. A good rule of thumb: 3-4 low to moderate intensity sessions per week (ex. 20-30 minutes) to support heart health/conditioning and fat loss.