Beginner training:
Very low and Low scores
🚶♀️ Start with walking & light cardio
Brisk walking, cycling, or swimming for 20–30 minutes, 3–5 times a week
🏃 Gradual intensity increase
Slowly add short bursts of jogging or incline walking
🏋️ Basic strength training
Focus on leg and core strength to support endurance
🎯 Consistency over intensity
Aim for steady progress without overexertion
Intermediate training:
Fair and good scores
🏊♀️ Longer steady-state cardio
45–60 min runs, cycling, or swimming at moderate intensity
🏃 High-intensity interval training (HIIT)
Example: 30 second sprint + 90 second walk, repeat 6–10 times
🏋️ Strength & plyometrics
Squats, lunges, and jump training improve power and endurance
😮💨 Breath training
Practice nasal breathing during workouts to boost oxygen efficiency
Advance training:
Excellent and superior scores
🏃 Threshold training
Work at 80–90% max effort for extended periods (e.g., tempo runs, long intervals)
💪🏾 Sport-specific drills
Athletes should build endurance with running or cycling, increase power with sprints and lifting, and practice drills specific to their sport
🧘🏽♀️ Recovery optimization
Boost recovery with ice baths, increase flexibility with mobility exercises (yoga + stretch-work), and enhance oxygen use with VO₂-focused breathing like the Wim Hof method, which combines controlled breathing, cold exposure, and meditation to improve oxygen efficiency