Five minutes a day, five days a week. A 30-day plan for the Zontoo gyro ball. The light tells you your stage. Your job is to climb it.
Download the printable plan + log (PDF)
The rules
- Train 5 days, rest 2. A good slot: rest days, or as a finisher after pull day.
- Warm up with 20 seconds of easy spinning in each hand.
- One round = one hand for the listed time. Alternate hands. Rest 30 s between rounds.
- Stage 1 is the slowest light, Stage 5 the fastest.
- Stop if something feels off. Keep the strap on your wrist the whole time.
The plan
- Week 1 (days 1-7): 3 rounds x 30 s per hand. Start it on the first try. Reach Stage 2.
- Week 2 (days 8-14): 3 rounds x 45 s per hand. Hold Stage 3 for a full round.
- Week 3 (days 15-21): 4 rounds x 60 s per hand. Touch Stage 4.
- Week 4 (days 22-29): 4 rounds x 60 s + 1 max round. Stay in Stage 4 or higher.
- Day 30 test: from a cold start, how long can you hold Stage 5? Log it. Beat it next month.
The stages
The LED changes color as the rotor speeds up. Maker rating, approximate: Stage 1 ~2,000 RPM · Stage 2 ~4,000 · Stage 3 ~6,000 · Stage 4 ~8,000 · Stage 5 ~10,000.
Start it right
- Loop the strap around your wrist.
- Push the rotor with both thumbs in the arrow direction. It spins up on its own.
- Circle the wrist to keep it going. The faster it spins, the harder it pulls.
Don't have one yet? Get the Gyro Forearm Challenge, or the Buddy 2-Pack to race a training partner.