Mission Brief
Week 1 · Foundation
Saturday · Orders Received
Cardio
Conditioning Run
Zone 2 endurance
Conditioning RunReady
Aerobic SystemLegs
30m
Duration
—
Exercises
+120
XP Reward
Mission Brief
Build the aerobic base that keeps the machine running. Steady output, controlled breathing, no ego.
Order of Operations
4 blocks
01
Warm-up Walk
5 min · Prime
Zone 1
Target
02
Zone 2 Steady State
20 min · Aerobic Base
60-70% HR
Target
03
Tempo Intervals
4 × 3 min · Threshold
Zone 4
Target
04
Cooldown
5 min · Recover
Zone 1
Target
Warm-Up Protocol
Prime the system · 5–8 min
- 5 min easy pace ramp
- Leg swings × 10/side
- Ankle circles × 10
Equipment Required
3 items
- HR monitor (optional)
- Water bottle
- Treadmill / bike / open road
Commander's Brief
Orders from command
- Nasal breathing where possible. Ego kills base building.
- Log RPE at the end — 6-7/10 is the target.
Ready for Deployment
Orders received · Ready for deployment