VO2 max is the strongest predictor of longevity regardless of mobility status. Wheelchair users can build exceptional cardiovascular fitness through upper-body training.
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Adaptive cardio options
Tap each to learn how it builds cardiovascular fitness.
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Fact
The adaptation advantage
Research shows wheelchair athletes often develop superior upper-body cardiovascular efficiency. Your heart and lungs don't care which muscles drive them — adaptation is powerful.
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Build a 4-week cardio base
A typical progression for someone starting from sedentary.
This step is hands-on. Open the Thier app to try the full interaction.
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Heart-rate zones for upper-body work
Wheelchair-cardio HR runs 10-15 bpm lower than running for the same effort. Calibrate accordingly.
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Takeaway
Key Takeaway
Aim for 150+ minutes/week of upper-body cardio (hand cycling, arm ergometer). This achieves the same longevity benefits as running or cycling for able-bodied people.
150+minutes per week
Track your progress
Read the cards above, then mark this lesson complete to track your progress.