Day 15 — Zone-2 base — easy aerobic
Zone-2 trains mitochondrial density — the engine room behind a higher VO2max ceiling. Week 3 — peak load. Hard days are genuinely hard now.
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
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.