Etia's current weekly exercise macro structure (unchanged over past year despite changing micro-structure in specific exercises) consists of: Tuesday, Thursday, Sunday as zone 2 cardio days (45 minutes each); Saturday as either dual zone 2 + zone 5 workout or single longer anaerobic bike ride; and Monday, Wednesday, Friday, Sunday as lifting days split into upper body (Wednesday, Sunday) and lower body (Monday, Friday), with lifting always done after cardio.