Cardiovascular Resilience & Zone 2 Fitness Assessment

Under 55 bpm (athletic, high stroke volume, robust vagal tone). 55 to 65 bpm (healthy, fit cardiovascular base). 66 to 78 bpm (average, room for aerobic conditioning). Over 80 bpm resting (high sympathetic tone, low cardiovascular efficiency).

150+ minutes weekly (brisk hiking, cycling, hilly walking at conversation pace). 90 to 140 minutes weekly. 30 to 80 minutes weekly. Under 30 minutes; mostly sedentary sitting throughout the week.

Within 30 seconds; can speak full sentences without pauses. Within 60 seconds. Takes 2 to 3 minutes of heavy panting. Severe breathlessness, heart pounding in chest for 5+ minutes.

Daily high polyphenol intake with Crataegus (Hawthorn) and EVOO. Eat berries and olive oil regularly. Occasionally eat fruit, but don't target endothelial nutrition. Diet lacks colorful bioactives entirely.