You can’t improve what you don’t measure. Here’s a simple log for Pt 3 Bound2Burst:
| Metric | “Just Made It” | “Bound2Burst Better” | |--------|----------------|----------------------| | Last bound distance | 20% shorter than first | Within 5% of first | | Burst peak power (watt/kg) | Drops 30% | Drops <12% | | Recovery heart rate @ 1 min post | >160 bpm | <135 bpm | | Mental rating (1–10, 10=dying) | 9.5 | 7.0 | | Next set readiness | Need 5+ min rest | Ready in 90 sec | just made it pt 3 bound2burst better
Aim to move one metric from the left column to the right each week. You can’t improve what you don’t measure
Part 3 includes a 7-minute warm-up drill called "The Ladder." You consciously move from 10% effort (Loosened Bound) to 90% effort (Critical Bound) and back down. This trains your parasympathetic nervous system to handle high loads without prematurely triggering the Burst. This trains your parasympathetic nervous system to handle
You made it. Now what? Most people collapse. That’s “just made it.” Better means you immediately walk 30 seconds, then do 10 standing toe touches (breathing deep). This clears venous pooling and speeds CNS recovery for your next round. Athletes who do this shave 2–3 minutes off their full workout recovery time.
