Endurance program: Single Weekly Session: Training by Andrea Bosio in TrainHeroic

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

$58

Get Endurance program: Single Weekly Session

Features

Access to your coaches

Coaches who guide you with feedback and support – via TrainHeroic chat and WhatsApp for fast, easy, and constant interaction.

Programming 1 day per week

Daily specific activation and endurance program. Focus Development your ENGINE

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 12-week program

Tuesday

Test day - Endurance program

Prep

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

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

Run

1 x 12:00

Rowing

1 x 20:00

BIKE ERG

1 x 20:00

Coach