This challenge runs for 14 days (but you can continue longer!). You’ll build your aerobic foundation through consistent Zone 2 training — the key to endurance, recovery, and longevity. Use the video as guidance /w Siim Land: Holohabits – VO2max Challenge -> www.holohabits.com (download the app and join) ✅ Goals - Increase mitochondrial density and fat oxidation - Improve cardiovascular efficiency and recovery - Strengthen endurance without excessive fatigue - Build a sustainable aerobic base for long-term health 🔍 Session Structure (Each Cardio Day) - Choose your activity: jog, cycle, row, swim, or brisk walk - Maintain 30+ minutes of steady movement in Zone 2 (60–70% of max heart rate) - Use a heart rate monitor or talk test (you should be able to speak in full sentences) - Journal / Notes ⚠️ Safety Guidelines - Warm up for 5–10 minutes before each session - Stay hydrated and refuel after training - Avoid pushing into higher zones; this is about consistency, not exhaustion - If fatigued, shorten the session or take a rest day 📈 Progress Markers Track these over the 14 days to see growth: - Average heart rate and total minutes in Zone 2 - Perceived exertion and recovery time - Changes in energy, endurance, and sleep quality - Improvements in resting heart rate or morning HRV After each cardio session, post in this challenge thread: “Today was Session X. I did ___ for ___ minutes. Average HR: ___. I felt ___ before, ___ during, ___ after. My goal for next session is ___.” Let’s do this! ------------------- Part 2: Comprehensive Guide/Article Headline: The Science of Survival: How to Train Your VO2 Max for Longevity Introduction Cardiorespiratory fitness, as measured by higher VO2 max, is one of the most significant predictors of survival. Research indicates that individuals with the lowest VO2 max face up to four times the risk of all-cause mortality compared to those with the highest levels. While VO2 max naturally declines with age, improving it can significantly enhance longevity. This guide outlines the specific "Zone 2 Cardio Challenge" designed to build your aerobic base and peak fitness.