Day 29 — VO2max proxy test
Final test. After a 10-minute easy warm-up, run as fast as you can hold for 1 mile (or 12 minutes Cooper-style). Note your time and average HR — this is your VO2max proxy. Compare to day 1.
Today's exercises
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.