Week 01Open
Build your baseline
Establish your baseline and develop awareness of how you breathe. Daily BOLT and MBT testing, light breathing, and walking breath holds teach you to experience mild air hunger while staying relaxed and in control.
The progressionMeasure→Control→Adapt→Expand→Perform
Week 02Ahead
Build adaptability
Now we add movement and intensity. You'll learn to maintain calm, controlled breathing under increasing air hunger while introducing simulated high-altitude training to challenge your respiratory system and ability to adapt.
Week 03Ahead
Expand your capacity
Take your training deeper with more advanced hypoxic and breath-hold work. The goal is to increase your capacity to stay controlled under greater physiological stress while tracking measurable changes in your performance.
Week 04Ahead
Perform under pressure
Bring breath control into physical performance. You'll combine breathing techniques with strength and movement, learning to maintain control under load and putting everything you've developed over the previous weeks into practice.
Calm is a skill
It is trainable, like anything else you have ever gotten good at.
CO₂ is information
Your readings are not a grade. They are your body telling you where you are today.
Discomfort is not danger
The moment you want to breathe is the moment the learning begins.
BOLT
A quiet morning check-in with your own tolerance — not a score to beat.
MBT
Your breathless walk, counted in steps — what your body is willing to do.
Notes
How it felt, when you did it, what surprised you. This is the real data.