Day 13 — Long Z2 + strength finisher
A longer aerobic block plus a short strength finisher mimics how active hunter-gatherers moved — varied, daily, mostly easy. Week 2 — add 5–10% intensity to your hard blocks.
Today's exercises
Brisk Walk
30–45 min brisk walk at conversational pace (HR ~60–70% max, RPE 3–4/10).
- Pace fast enough to break a light sweat, slow enough to sing a sentence
- Land mid-foot, swing arms naturally
- Nasal-breathe if you can — that is your Zone-2 ceiling
Form reference: Wikimedia Commons · CC BY 2.0
Reverse Lunge
3 × 8 per side reverse lunges.
- Step back, drop the back knee toward the floor
- Front shin vertical; torso tall
- Drive through the front heel to return
Form reference: Wikimedia Commons · CC BY-SA 3.0
Plank
3 × 30–45 s plank holds.
- Forearms under shoulders, body in a line
- Brace abs as if expecting a punch
- Drop the moment hips sag — quality over time
Form reference: Wikimedia Commons · CC BY-SA 3.0
Glute Bridge
3 × 12–15 glute bridges.
- Heels under knees, ribs down
- Drive through heels; squeeze glutes at the top
- Hold 1–2 s at the top of each rep
Form reference: Wikimedia Commons · CC BY-SA 4.0
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.