YOUR NASAL 5K BEGINS NOW!

You're In! Welcome to the Oxygen Advantage® 5K Challenge!

Get ready to breathe better, run stronger, and enjoy every step!

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Download Your Intro Guide

Join the Community

Get the Oxygen Advantage® Breathing App

Your Running Companion for the Nasal 5K Challenge

Take your Nasal 5K Challenge to the next level with the Oxygen Advantage® App—your go-to tool for building consistent breathing habits and tracking your progress. With tools likebreath pacers, guided practices, and progress trackers, you’ll have everything you need to make each breath count.

How the Challenge Works

1. Follow Your 8-Week Training Plan

Every week, you’ll receive a weekly plan via email, including tailored running sessions and focused breathwork exercises. Build endurance, improve breathing efficiency, and prepare confidently for your 5K goal. Complete each week at your own pace.

2. Weekly Training Resources

Alongside your weekly plan, you’ll get guided breathwork audio sessions, video tutorials, and occasional bonus content. Plus, join our private community group to connect with fellow participants, share your journey, and stay motivated.

3. Celebrate with Your Virtual 5K

In the final week, bring everything together and complete your 5K run at your own pace. Celebrate your achievement with our supportive community and receive your digital certificate to mark your success.

Don't forget to Download Your Intro Guide

FAQ

What to Expect?

✔️ You may need to slow down at first. Nasal breathing feels more challenging initially due to increased air hunger. This is normal! Your body is adapting.
✔️ Your nose might run. Increased airflow and CO₂ tolerance can stimulate nasal passages, but this improves over time.
✔️ Gradual improvement in endurance. Each week, your BOLT score and ability to sustain nasal breathing will improve.
✔️ Better recovery & breathing control. As you progress, you’ll find it easier to run longer with less fatigue.
✔️ Breathing drills will make a big difference. Short, daily exercises will boost your CO₂ tolerance and breathing efficiency.

If air hunger feels overwhelming, slow down and focus on your breath. Over time, your body will adapt, and you’ll find nasal breathing more natural and effortless.

How do I track progress?

Progress is measured through:
✔️ Your ability to sustain nasal breathing while running.
✔️ BOLT Score (Body Oxygen Level Test), which tracks your CO₂ tolerance and breathing efficiency.
✔️ Weekly training improvements (distance, duration, and ease of nasal breathing).

You can use the Oxygen Advantage app to track your BOLT score and breathing exercises.

What If I Struggle with Nasal Breathing?

Q: What if I can’t maintain nasal breathing?
✔️ Slow down or alternate between walking and jogging until it feels manageable.

Q: What if my nose feels blocked?
✔️ Try a saline rinse before training or use a nasal dilator for better airflow.

Q: What if my BOLT score isn’t improving?
✔️ Progress isn’t always linear. Focus on consistency, not perfection. Your body is adapting!

How to Train Using Effort-Based Zones?

The Nasal 5K focuses on effort-based training instead of pace. Your breathing, not your speed, determines intensity.

🟢 Zone 1 (Recovery & Warm-Up) – Easy effort, full nasal breathing, relaxed pace.
🟡 Zone 2 (Aerobic Base Building) – Conversational pace, fully nasal breathing, sustainable effort.
🔴 Zone 3 (Moderate Threshold Effort) – Breathing gets harder, but nasal breathing is still possible.
🔥 Zone 4–5 (High Intensity & Sprints) – Some may need to inhale through the nose, exhale through the mouth.

💡 Training Tip: If nasal breathing feels unsustainable, slow down or take short walking breaks.