Day 11 — Zone-2 base — bike or jog
A second weekly Z2 stamps the mitochondrial signal in. Skip if you are sore — recovery is non-negotiable. Week 2 — add 5–10% intensity to your hard blocks.
Today's exercises
Stationary Bike (Zone 2)
35–45 min on the bike at conversational effort.
- Cadence 80–90 rpm with light resistance
- Hips quiet, no rocking
- Aim for HR 60–70% max for the full block
Form reference: Wikimedia Commons · CC BY-SA 3.0
Easy Jog
30–40 min easy jog (HR ~65–75% max, conversational pace).
- Cadence ≈ 170–180 steps/min — short, light strides
- Relax shoulders; arms at 90 degrees
- If you cannot speak full sentences, slow down
Form reference: Wikimedia Commons · CC BY 2.0
Not medical adviceVO2max protocols can be intense. Consult your doctor before starting any exercise plan, especially if you have a pre-existing condition. Stop immediately if you feel chest pain, dizziness, or unusual shortness of breath.