Building the Base - Phase 1: Training by Ben Skutnik in TrainHeroic

Skutnik Perfomance

Endurance, General Fitness, Cycling, Rowing, Skiing

Coach

Ben Skutnik

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

Features
5 sessions per week
Must use App app to view and log training
Program Training

$70

Get Building the Base - Phase 1

Increased Capacity

Go harder for longer in your training or in your sport. Whether you're a competitive fitness athlete, a field/court athlete, or your arena is on the battlefield you'll find yourself able to handle more than you could before with less effort.

Maximized Recovery

With your energy systems being leveled up, you'll be able to make the most of your down time. You'll find you'll recover faster from intense workouts allowing you to accomplish more throughout the week.

Optimized Performance

By developing all aspects of your energy systems, you will fill whatever gaps you may be missing. You'll have a better ability to shift between your gears and maybe even develop gears you didn't have before.

Features

Programming 5 days per week

Five sessions per week with a different, specific energy system targeted depending on the bigger picture of the current training block.

Detailed, daily instruction

Each day comes with instructions to help guide intensity for the session and give purpose to the day's training.

Delivered through TrainHeroic

Expert-level training right at your fingertips thanks to the TrainHeroic App. Easily access your training, record your results, and store your PRs.

Equipment

Recommended

At least one of the following:Air Bike (Echo Bike // Assault Bike // Airdyne)Ski ErgRowerTrack for Running

Sample Week

Week 1 of 14-week program

Sunday

Test Week - W’

Assault Bike

5 x 45

Monday

Test Week - Threshold

Assault Bike

1 x 10:00 @ MAX

Rowing

1 x 10:00 @ MAX

SkiErg

1 x 10:00 @ MAX

Run

1 x 10:00 @ MAX

Tuesday

Test Week - Aerobic Capacity

Assault Bike

1 x 30:00 @ MAX

Rowing

1 x 30:00 @ MAX

SkiErg

1 x 30:00 @ MAX

Run

1 x 30:00

Wednesday

Test Week - Aerobic Power

Assault Bike

10 x 30

Assault Bike

10 x 30

Rowing

10 x 30

Rowing

10 x 30

SkiErg

10 x 30

SkiErg

10 x 30

Run

10 x 30

Run

10 x 30

Thursday

Test Week - Tempo

Assault Bike

Rowing

SkiErg

Run

Coach

More from Skutnik Perfomance

Ben Skutnik

FAQs

What equipment do I need?

You only need one mode of exercise (air bike, rower, ski erg, or running). Every day will come with options for each one and you are free to swap through the week.

How long does training last?

Almost every training session will be completed within 30-minutes. The few exceptions are the longer, lower intensity days that may stretch up to 40-minutes.

How experienced in energy systems training do I need to be?

Whether you're a seasoned endurance athlete or brand new to the gym, this training is for you. There is no experience necessary and any questions you may have can be promptly answered in the TrainHeroic feed.

The Proof

Darren Hansen

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."

Adam Campbell

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."

Customer Reviews

Overall Rating

Building the Base - Phase 1

Join Today!