This isn't random sweating — it's a structured build of your aerobic base using a mix of steady-state and threshold work across running, rowing or biking (your choice of modality). Six weeks in, you'll notice the difference in every other area of training.
Preview week 1 — purchase to unlock the full program.
Day 1 — Intervals
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Battle Rope Waves | 5 | 30 sec | 30 sec |
| Box Step-Ups | 4 | 40 sec | 20 sec |
| Rowing Intervals | 6 | 400m | 90 sec |
| Assault Bike Sprints | 8 | 20 sec | 40 sec |
| Steady-State Zone 2 | 1 | 30 min | — |
Day 2 — Steady State
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Steady-State Zone 2 | 1 | 30 min | — |
| Incline Treadmill Walk | 1 | 25 min | — |
| Battle Rope Waves | 5 | 30 sec | 30 sec |
| Box Step-Ups | 4 | 40 sec | 20 sec |
| Rowing Intervals | 6 | 400m | 90 sec |
Day 3 — Threshold Work
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Rowing Intervals | 6 | 400m | 90 sec |
| Assault Bike Sprints | 8 | 20 sec | 40 sec |
| Steady-State Zone 2 | 1 | 30 min | — |
| Incline Treadmill Walk | 1 | 25 min | — |
| Battle Rope Waves | 5 | 30 sec | 30 sec |
Day 4 — Recovery Session
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Battle Rope Waves | 5 | 30 sec | 30 sec |
| Box Step-Ups | 4 | 40 sec | 20 sec |
| Rowing Intervals | 6 | 400m | 90 sec |
| Assault Bike Sprints | 8 | 20 sec | 40 sec |
| Steady-State Zone 2 | 1 | 30 min | — |
Ryan Foster
2 Aug 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Emma Rossi
8 Jun 2026
Really well put together. Clear notes on form made a big difference.
James Whitfield
19 Apr 2026
This exceeded my expectations. Worth every euro.
€19
One-time purchase · lifetime access
