7 daysConditioningBeginner
7-Day Zone 2 Base
Build your aerobic engine in one easy week.
The mission
Seven days of conversational-pace cardio to lay the foundation for any endurance goal.
Daily task
Complete 30+ min Zone 2 and log heart rate / RPE.
When to do it
Morning fasted for fat oxidation, or any time you can be consistent.
How to perform, step by step
- 1Find your Zone 2: roughly 60–70% of max HR, or RPE 4–5 / 10.
- 2Talk test: full sentences = good. Gasping = too hard. Slow down.
- 3Nasal breathing is a great pacer, if you can't, slow down.
- 4Stay steady, no sprints, no hills that spike HR above zone.
How this one works
No complicated schedule, just do the daily task above and hit Log today once you've done it. Come back every day for 7 days to unlock your reward code.
Rules
- Stay in Zone 2, you should be able to talk in full sentences.
- Choose any modality: run, bike, row, ruck.
- Minimum 30 minutes per session.
Common mistakes
- Going too hard. If in doubt, slow down by 20%.
- Stopping the watch on hills, you'll cheat your data.
- Skipping fuel, bring water + electrolytes past 45 min.
Reward when you finish
5% OFF any Onyx program
Engine Badge + discount on the 8-Week Running plan.
A unique one-time discount code is generated just for you on Day 7. Codes are single-use and tied to your account, they can't be shared or reused.
-5%