250906

Endurance Day

BLUF: Execute 60-120 minute Zone 2 run maintaining 60-70% max HR with conversational pace to build aerobic capacity and fat oxidation efficiency.

MISSION PARAMETERS

• Duration: 60-120 minutes continuous

• Heart Rate: 60-70% maximum

• Pace: Conversational (complete sentences possible)

• Terrain: Flat to rolling

PRE-MISSION (10 min)

Equipment: HR monitor, hydration, comms, weather gear

Warm-up:

• Easy walk (2 min)

• Light jog (3 min)

• Dynamic movements: leg swings, hip circles, high knees (5 min)

EXECUTION

Target Zone Discipline:

• Maintain nasal breathing

• 170-180 steps/minute cadence

• Resist pace creep - ego not invited

Tactical Checkpoints:

• 0-15 min: Settle into zone

• 15-45 min: Monitor HR drift

• 45+ min: Hold discipline, maintain form

Abort if: HR >75% for 2+ minutes, breathing compromised, pain develops

POST-MISSION (10 min)

Cool-down: Gradual deceleration (5 min), static stretching (5 min)

Recovery Protocol: Hydrate, log metrics, refuel within 30 minutes

SUCCESS METRICS

• 80%+ time in target zone

• Conversational pace maintained

• Full duration completed

• HR recovery <100 BPM within 5 minutes

TACTICAL NOTE: Zone 2 builds your aerobic engine. Go slow enough to go long. This is infrastructure work, not a speed mission.

Results