Endurance Day | PRE-MISSION (10 min) | Easy walk (2 min) | Light jog (3 min) | Maintain nasal breathing | 170-180 steps/minute cadence | Resist pace creep - ego not invited | POST-MISSION (10 min) | 80%+ time in target zone | Conversational pace maintained | Full duration completed | HR recovery <100 BPM within 5 minutes | Results