Your optimal week
My Optimal Week at a Glance
A simple weekly framework built around mobility, Zone 2 cardio, intensity, and strength — the four pillars that drive real, lasting results.
Mobility Work
Spend 10–15 minutes daily on mobility exercises to improve flexibility, reduce stiffness, and enhance overall movement quality.
Three Pillars, Seven Days
Left Ventricle / Zone 2 Training
Accumulate 3 hours of Zone 2 cardio throughout the week — brisk walking, cycling, or any steady-state aerobic activity. We use the Moxy to find your exact pace and track progress over time. No Moxy? No worries — here's how to find your Zone 2.
Benefit: Builds endurance, supports heart health, and improves fat metabolism.
Short, Intense Sessions
Incorporate 10–20 minutes of high-intensity intervals (HIIT) or sprints three times a week. The key is the rest interval.
Benefit: Enhances cardiovascular fitness and burns calories efficiently.
Lifting & Strength Focus
Dedicate 40–60 minutes to resistance training, focusing on major muscle groups and compound movements like squats, deadlifts, and presses — with variability, 3 planes of motion, and function built in.
Benefit: Builds muscle, increases bone density, and boosts metabolism.
Making It Work for You
Set Realistic Goals
Start with manageable targets and gradually increase intensity and duration.
Prioritize Recovery
Sleep and hydration are essential for performance and progress.
Plan Ahead
Schedule your workouts and meals to stay consistent. Remember, discipline is the key to getting things done even when you don't feel like it.
Behind the Plan
Every element of this plan is designed to promote not just immediate fitness but also long-term health and vitality. A key aspect is increasing mitochondrial density — the powerhouse of your cells, and now thought to be key to understanding disease. Here's how each component contributes:
Mobility Work
Maintains joint health, reduces injury risk, and ensures your body moves efficiently — crucial for sustaining an active lifestyle over the years.
Left Ventricle / Zone 2 Cardio
This low-intensity aerobic work optimizes your body's ability to use oxygen efficiently and increases the number and function of mitochondria, supporting energy production and endurance.
High-Intensity Work
Short bursts of intense effort stimulate mitochondrial biogenesis, enhancing your body's ability to generate energy quickly when needed, while training oxygen efficiency.
Strength Training
Builds muscle tissue, which houses mitochondria, and improves insulin sensitivity — contributing to better metabolic health.
To maximize results and longevity, recovery is non-negotiable: quality sleep, hydration, and active recovery days help your body repair and grow stronger.
Ready to Build Your Week?
One conversation with a Prime360 coach. You'll leave with a real plan built around your body and your goals.
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