Built for people training toward an endurance goal — an event, a sport season, or just wanting a genuinely bigger tank. Progressive volume increases week over week with recovery weeks placed exactly where they should be.
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 | — |
Day 5 — Intervals
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 |
Sophie Turner
11 Jul 2026
Really enjoyed the variety across the weeks — never got bored.
Nina Petrova
4 Jul 2026
This is now part of my regular rotation. Highly recommend.
€29
One-time purchase · lifetime access
