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VO2 Max is the gold standard measure of cardiovascular fitness — how efficiently your body uses oxygen during maximum effort. SOF selection events are designed to push candidates to aerobic limits for hours at a time. A VO2 Max below 45 mL/kg/min is a red flag. Elite operators average 60–70. This estimate uses your 1.5-mile run time, the same test used at military accessions.
Eat 0.7–1g of protein per pound of bodyweight daily when training hard.
Carbohydrates are not the enemy — they are your primary fuel for high-intensity training.
Time your largest carb intake around your training window (before and after).
Avoid ultra-processed foods. If it has more than 5 ingredients you can't pronounce, skip it.
Meal prep on Sunday. Decision fatigue is real and it will make you eat garbage.
Don't train fasted for long sessions. A banana and some peanut butter 30 minutes out is enough.
Disclaimer: All calculators and information on this page are for educational and training reference purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified physician or sports medicine professional before beginning any new training program or if you have a medical condition. Tu Solus is a training tool, not a medical device.
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