This 14-week program is designed to increase the capacity across all energy systems. This is a foundational training block in regards to building aerobic or anaerobic capacity. The week consists of five training sessions, with very few longer than 30-minutes. The block will start and end with a test week in order to gauge progress across
FeaturesA
Assault Bike
5 x 45
A
Assault Bike
1 x 10:00 @ MAX
B
Rowing
1 x 10:00 @ MAX
C
SkiErg
1 x 10:00 @ MAX
D
Run
1 x 10:00 @ MAX
A
Assault Bike
1 x 30:00 @ MAX
B
Rowing
1 x 30:00 @ MAX
C
SkiErg
1 x 30:00 @ MAX
D
Run
1 x 30:00
A
Assault Bike
10 x 30
B
Assault Bike
10 x 30
C
Rowing
10 x 30
D
Rowing
10 x 30
E
SkiErg
10 x 30
F
SkiErg
10 x 30
G
Run
10 x 30
H
Run
10 x 30
A
Assault Bike
B
Rowing
C
SkiErg
D
Run
Gym Owner & Performance Coach
Verified Athlete"In the past I’ve neglected this type of work due to a lack of direction and frankly boredom. Having specifically designed work and time domains has given me the boost needed to stay consistent and make progress while continuing to improve my sprints and strength."
All Navy Rugby 7's Team Member
Verified Athlete"At 36, it was a cornerstone of my training leading up to my selection for the All Navy Rugby 7's team last year, and I continue to utilize it today to keep me fit and ready for my Rugby season."