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The Threshold - V02 Builder

The Hard Way Fitness

Adventure Race , Triathlon

Coach

Stephen Mooney

Unlock your peak performance with a 12-week program designed to enhance your VO2 max, speed, and overall work capacity. This was created for members who had signed up to compete in endurance adventure racing encompassing, running, cycling, swimming and kayaking. The goal was to prepare our members for the races while maintaining the skills and strength they'd gained on our hybrid athlete programmes.

Over 12 weeks, you'll engage in structured training sessions that blend high-intensity intervals, steady-state cardio, and functional strength workouts.

If you're embarking on an race soon and you want to light a fire under cardiovascular fitness, this the is the programme for you.

Each week comprises:

Interval Training: Targeted sessions to boost VO2 max. Steady-State Cardio: Build aerobic base with longer, moderate-intensity efforts. Functional Strength Workouts: Enhance muscular endurance and power.

Weeks 1–3 are structured to establish a foundation and are repeated with progressive overload until Week 11. Week 12 serves as a comprehensive test week.

This programme is very effective and you can repeat it as needed because the benchmark training is effective and efficient no matter what your level.

Good luck.

$20

Get The Threshold - V02 Builder

Finally Fix your Cardio

A race or event is a great catalyst to force you to train for endurance running, it's uncomfortable and difficult but absolutely worthwhile. All our members are encouraged to sign-up to at least two races per year and engage in a planned training cycle to ensure cardiovascular conditioning doesn't drop off over the year.

This isn't Just Running Aimlessly

This programme relies on a mix of training methods including, continuous high intensity training, interval training and long slow distance training. You'll use a range of equipment and over 3 week blocks the work is both varied and challenging. This isn't repetitive road running, this is smart and effective training.

Adaptive Programming

The methods we've used to improve your cardio are those that the military/law enforcement and sports teams use. They're scalable and as you get fitter the methods remain applicable and you can push harder and get better. This also gives you metrics over time to really understand and see just how far you've come.

Dedicated Lifting Days

You don't need to worry about losing your strength gains, this programme contains several kettlebell, sandbag, weighted vest and calisthenic based workouts as well as barbell only training days programmed with compound lifts. Every 3 weeks you can lift heavy and keep those hard worked for gains.

One Progamme, Cardio Sorted

Complete this programme, light a fire under your cardiovascular fitness and then once you've competed and completed in the event you prepared for you can keep this plan in your locker and re-introduce you knowing full well it will get you ready for whatever you decide to sign-up for and conquer, this is your cardio toolkit.

Features

Access to your coaches

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

Programming 6 days per week

This programme runs for 12 weeks and you typically train 6 days a week. You can scale up or down the training as needed.

Mental Endurance

Putting yourself out of your comfort zone but in a planned efficient and effective manner to sort your cardio out.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Detailed, expert instruction

Clear instructions, movement cues, notes on progression/regression, everything you need is here.

Hard Way Fitness

Real People, Real Results, No Noise. Focused on Lifelong Fitness, One Rep at a Time.

Delivered through TrainHeroic

TrainHeroic makes it simple to access, track and execute your fitness goals in the palm of your hand.

Equipment

Required

Running route or treadmill // Stationary Bike & Assault Bike // Dumbbells and Kettlebells // Rowing Machine // Barbell and Squat Rack

Recommended

Sanbags // Weighted Vest

Sample Week

Week 1 of 12-week program

Sunday

Full Body and Continuous High Intensity Running

Rowing

1 x 1000

Stretch

1 x 5:00

Deep Knee Bend

3 x 30

DB Bench Press

5 x 5 @ 80 %

Incline DB Bench Press

3 x 8 @ 75 %

Seated DB Press

3 x 5 @ 80 %

Double KB Front Squat

3 x 10 @ 75 %

Push-Up

10 x 10

Run

1 x 2400

Stretch

1 x 5:00

Monday

Sandbags & SEAL Assault

Rowing

1 x 1000

Stretch

1 x 5:00

Sandbag Clean and Press

7 x 6 @ 77.16 kg

Navy Seal Push-up

7 x 10

Assault Bike

7 x 0:45

Tuesday

Bike Long Slow Distance Day

Rowing

1 x 1000

Stretch

1 x 5:00

Stationary Bike

1 x 0:50

Wednesday

Kettlebells and Gladrags

Rowing

1 x 1000

Stretch

1 x 5:00

KB swings

5 x 20 @ 70.55 kg

Bulgarian Split Squat

5 x 10 @ 44.09 kg

Gorilla Row

5 x 5 @ 88.18 kg

Hand Release Push-Up

5 x 10

Thursday

Full Body Strength and Intervals

Rowing

1 x 1000

Stretch

1 x 5:00

DB Bench Press

3 x 10 @ 70 %

Crush Grip Incline DB Press

3 x 10 @ 85 %

KB Halo

3 x 5 @ 60 %

Goblet Squat

3 x 10 @ 80 %

Single Leg RDL

3 x 10 @ 60 %

Push-Up

3 x 20

Sprint

10 x 0:30

Stretch

1 x 5:00

Friday

Long Slow Distance Running

Rowing

1 x 1000

Stretch

1 x 5:00

Cardio

1 x 60:00

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.

Train with us

This is a proven system to raise your output, sharpen your conditioning, and show up race-ready. If you want real progress, not guesswork, this is it. Run it once, and I guarantee you'll use it again and again.

Get The Threshold - V02 Builder

FAQs

What fitness level is this program for?

You do need some knowledge of training and equipment, like barbells, kettlebells and dumbbells but everything is scalable to your needs. Train safely and use regression exercises if you need to.

Can I do this programme at home?

Ideally you'll need a good home gym or your local gym to fully adhere to the programme, that being said we always say do what you can, with what you have, wherever you are. If you can stick to the essence of the programming, you can train at home.

What if I miss a workout?

Just resume with the next scheduled session. Consistency over time is key; occasional missed sessions won't derail progress. You need to do the work to get the results however we all miss sessions now and again.

Can I repeat the program after 12 weeks?

Yes absolutely. That's the reason it's programmed the way it is, so you can keep coming back. Any time members have an endurance race to complete, this is our benchmark programme. Use it as much as you need again and again.

Do I need a heart rate monitor?

No. You can use it if you want, many members just use their smart watches. The times of your runs, cycles, and workouts will tell the story but you can supplement with any metrics you like to use. Don't over rely on them though, it's easy to get sucked into one metric and ignore the bigger picture.

Is there strength training included?

Yes, you have strength days and metabolic conditioning workouts using resistance training equipment throughout the plan. We have barbell focused day every 3 weeks and you'll be able to keep your strength gains in check.

Will this help with adventure racing?

Yes, the program is specifically designed to prepare athletes for endurance events, including adventure races involving running, cycling, swimming, and kayaking.

Can I adjust the program for my schedule?

Yes, the program is flexible. You can rearrange sessions within the week to fit your personal schedule while maintaining the intended training balance. That being said you're accountable to do the work, nobody else.

How do I track my progress?

Progress is tracked via the prescribed training, the timed runs and cycling sessions are used to measure improvements in VO2 max and endurance. Your time will improve, your capabilities will improve and in week 12 you get to test just how far you've come.

What about diet?

Good question, you need to eat and recover adequately for this type of training. You need a well balanced diet, plenty of hydration, rest and recovery. Members have seen success with a 200-300 calorie surplus in weeks 1-9 and moving back to maintenance caloric intake thereafter.

The Proof

Michael

Founder Surf'SUP School

Verified Athlete

"Hard Way Fitness is all about the 'Personal' aspect first and foremost making sure programmes fit and work with you, and training second, not to say the Training isn't also top class."

Louise

Legal Counsel

Verified Athlete

"Working with the Hard Way Fitness, we focused on using strength training to improve my running abilities, specifically for marathons. The programme and training gave are top class and I was able to improve my time and we worked on some weaker areas too so I felt more confident."

Eric

Founder, Velacor, Pilot

Verified Athlete

"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme thought me resilience and there was real accountability. It made showing up for training so much easier and effective."

Katarzyna

Wojska Obrony Terytorialnej

Verified Athlete

"Wsparcie, cenne wskazówki i precyzyjnie opracowany plan treningowy od Hard Way Fitness pomogły mi w przygotowaniach do służby wojskowej i osiągnięciu zamierzonych celów. Łatwo było mi pogodzić pełnoetatową pracę, obowiązki rodzinne i przygotowania do dodatkowej roli w wojsku."