In fact, endurance workouts should be a staple of a complete fitness program along with shorter, higher intensity workouts or even interval
workouts which are a great way
to burn calories and build endurance.
To figure out your own intensity levels, start by calculating your target heart rate zone.
In order to figure out which zone you're in, you first need to figure out what your own target heart rate is. You can do this by using the Karvonen Formula.