Max Effort System

Endurance
Coach
Andrea Bosio

Costruisci la tua power endurance con una seduta settimanale specifica su corsa, row o bike. Migliora la tua capacità di sostenere output elevati nel tempo.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who guide you with feedback and support – via TrainHeroic chat and WhatsApp for fast, easy, and constant interaction.
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Programming 1 day per week
Daily specific activation and endurance program. Focus Development your ENGINE
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Tuesday
Test day - Endurance program

Prep

A

Endurance program - Warm up Running

10 Ankle rock front to back 10 Alt knee to chest stretch 10 Alt figure four stretch 10 per lato Straight leg swings side to side 10 per lato Straight leg swings front to back 20'' Skip up - high knees, minimal ground contact time 20'' Kick up - Heels to glutes, minimal ground contact time 20'' Seated running arms - try to go fast 3x 50 mt accelera fino al 70-80% velocità massima - ritorno in camminata

Prep

B

Endurance program - Warm up Row / Bike erg

5' Row / Bike erg Inizia a una velocità che percepisci come un RPE5-6 e incrementa gradualmente fino a un RPE7-7.5 (da Zona 1 a Zona 3) + Emom 5' 10'' Sprint a velocità incrementale @RPE 7-10 50'' Recupero attivo @ZONA 1 - Recupera la respirazione nasale

C

Run

1 x 12:00

D

Rowing

1 x 20:00

E

BIKE ERG

1 x 20:00

Endurance program: Single Weekly Session