You don’t need to do the ballsiest CrossFit WODs to improve heart health—just doing “moderate” routines can provide major payoffs, a new study says.

The study describes the correlation between maximal exercise capacity and risk of early death, according to the Mayo Clinic Proceedings.

Researchers looked at the records of more than 10,000 people and found that simply improving from a low fitness level to an intermediate or high level made men 44% less likely to die from an early death than layabouts who glued themselves to the couch. 

Each person's fitness level was based on his metabolic equivalent of task, which was calculated from peak workload on a treadmill and adjusted to the equivalent for a 50-year-old man.