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%