| Contrast EWOT Workout | |||
|---|---|---|---|
| Performed 4x/week | |||
| Week | Warmup |
3 Sets*
|
|
| Low 02 | High O2 | ||
| 1 | 5min | 1min | 4min |
| 2 | 5min | 2min | 3min |
| 3 | 5min | 3min | 2min |
| 4 | 5min | 4min | 1min |
| * Perform the Low O2 then High O2 sections = 1 set. Do that 3x | |||
1 Exercise
Current protocol
EWOT
EWOT or Exercise With Oxygen Therapy is a powerful modality. Here is what I’m doing.
There are two separate workouts that are done on alternating days, six days a week.
| Norweigan 4x4 | |||
|---|---|---|---|
| Performed 2x/week | |||
| Activity | Instructions | Duration | Intensity |
| 1. WARMUP | |||
| Easy warmup | Moderate activity with oxygen | 10 minutes | Low (40-50%) |
| 2. SPRINT CLUSTERS (Repeat 3-5 clusters) | |||
| Sprint Interval | 80-95% effort with oxygen | 4 minutes | High (80-95% max) |
| Rest Interval | Light recovery effort with oxygen | 3 minutes | Low (40-50%) |
| Repeat | Perform 4 sets | - | - |
Past protocols
March - May 2025
EWOT
EWOT or Exercise With Oxygen Therapy is a powerful modality. Here is what I’m doing.
There are two separate workouts that are done on alternating days, seven days a week.
Workout A:
| Tabata EWOT Workout A | |||
|---|---|---|---|
| High-Intensity Interval Training with Oxygen Protocol | |||
| Activity | Instructions | Duration | Intensity |
| 1. WARMUP | |||
| Without Oxygen | Moderate activity | 2 minutes | Low (40-50%) |
| With Oxygen | Moderate activity with oxygen | 2 minutes | Low (40-50%) |
| 2. SPRINT CLUSTERS (Repeat 3-5 clusters) | |||
| Sprint Interval | All-out maximum effort | 20 seconds | Maximum (100%) |
| Rest Interval | Complete rest | 10 seconds | None (0%) |
| Repeat | Repeat sprint/rest intervals 3-5 times to complete one cluster | ~2.5 minutes per complete cluster | Alternating |
| Recovery Between Clusters | Moderate pace after completing each cluster | 2 minutes | Moderate (40-60%) |
| 3. STEADY STATE | |||
| Calorie Target | Continue at normal steady state | Until reaching 500 calories | Moderate (60-70%) |
This workout is tough. Use contrast as well (breath low-oxygen during sprints).
Workout B:
| Steady State EWOT Workout B | |||
|---|---|---|---|
| Steady State Training with Oxygen Protocol | |||
| Activity | Instructions | Duration | Intensity |
| 1. WARMUP | |||
| With Oxygen | Moderate activity with oxygen | 2 minutes | Low (40-50%) |
| 2. STEADY STATE | |||
| With Oxygen | Moderate - Heavy activity with oxygen | Until reaching 500 - 1,000 calories | Moderate (40-60%) |
Also use contrast here, alternating low oxygen with high.