General Health Program - Conditioning

Program Description

Conditioning is performed daily on a flat walking pad at Zone 2 intensity (RPE 3–4). Progression is capability-based, not calendar-based. Progress decisions are made using a weekly review, not individual sessions. A week is eligible for progression only if all sessions meet the following criteria: • Pace is maintained for the full duration • RPE ≤ 4 throughout session • No compensatory changes in gait or posture • Resistance training performance stable Any single session exceeding RPE 4, requiring pace reduction, or shortening duration vetoes progression for that week. Progression follows a fixed order: • At ≤40 min sessions: Increase duration (+5 minutes) • At ≥40 min session: Increase speed (+0.2 MPH) (Hold duration)

Program Overview