I used to jog 3 km every second day and two days per week using hand weights, but jogging on the street stressed my ancles so I changed it to use exercise cycle 50-60 minutes three times in a week using drag factor 10. Probably it tells nothing. At the end I am all wet, but not badly out of breath. I try to keep HR around 75-80% of the maxHR, not more. Of course it is not high because of my age. Tell how you maintain your physique.