Every session is 20 minutes, no exceptions — because that's the version of cardio people actually stick to. Interval structures rotate weekly to keep your body (and your motivation) from plateauing.
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 | — |
Lucas Meyer
9 Jun 2026
Really well put together. Clear notes on form made a big difference.
Ethan Clarke
27 May 2026
This exceeded my expectations. Worth every euro.
Isabella Silva
23 May 2026
I've tried a few programs on here and this is the best structured one so far.
€15
One-time purchase · lifetime access
Noah Williams
13 Mar 2026
This is now part of my regular rotation. Highly recommend.
Maria Gonzalez
20 Feb 2026
Simple, effective, no fluff. Exactly what I was looking for.
