Sex & Zombies
Endurance, Strength & ConditioningThis conditioning program is designed for someone who doesn't have any specific performance goals, but wants to be generally fit, healthy, and prepared for anything - whether that's feeling conditioned enough to enjoy a long hike, throw down on the mat at BJJ, or crush the competition at the company softball tournament, this has a little bit of everything (sprints, high intensity intervals, steady state work) scheduled in a way that is sustainable indefinitely and gets the job done with the minimum effective dose.
This program can be completed using any cardio modality- running/sprinting, bike, row, etc - mix it up as needed. This is simply a rough guide for your overall volume & intensity. This is NOT a true sprint program (ie emphasis on acceleration, max velocity, technical development, etc) and is more-so focused purely on improving anaerobic & aerobic capacity concurrently for general cardio gains!
1 sessions per week
Must use App app to view and log training
Program Training
Anaerobic 1
A
5-10' easy warm-up + 8 rounds of 30sec very hard @ RPE 8 90sec rest / walk
"Zone 2"
A
30-60' easy session just below your aerobic threshold To find your aerobic threshold, gradually increase your pace while trying to speak 8-12 word sentences without needing to take a break - you should be able to maintain a conversation without sounding winded. As you speed up, there will be a point at which this becomes strained - that's your aerobic threshold and is the upper limit of what we call "zone 2" in most training programs. Get in at least 1 session like this per week. If you're doing a low volume of training and recovery does not feel strained, you can routinely push your "easy" or "zone 2" sessions up the the limit of aerobic threshold. However, if you're increasing training volume or managing a lot of training stress (or recovery is compromised for any reason), then backing off an additional 10-20% is beneficial.
VO2max 1
A
5-10' easy warm-up + 6 rounds of 2min very hard @ RPE 8-9 (should be extremely hard by the end, but something you can sustain across all rounds) 2min rest
