The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You

by Patrick McKeown

Here is a general guideline of exercise ability (with the mouth closed) according to BOLT score: • If your BOLT score is 5 seconds, your ability to walk is seriously hampered. Climbing one flight of stairs will be challenging, requiring you to stop every 3 or 4 steps in order to take a rest. • If your BOLT score is 10 seconds, you will be able to walk slowly. • If your BOLT score is 20 seconds, you will be able to walk quickly or jog lightly. • If your BOLT score is 30 seconds, you will be able to jog at a medium to fast pace. • If your BOLT score is 40 seconds, you will be able to run quickly.