Building the Base

Skutnik Perfomance

Endurance, General Fitness, Cycling, Rowing, Skiing
Coach
Ben Skutnik

Building the Base is more than just your average conditioning program. While many athletes and coaches are concerned with Zone 2 Training or building an aerobic base, this program takes a more comprehensive approach to building all of the energy systems to maximize performance and recovery across several time domains and intensities. Because nothing exists in a vacuum, all metabolic pathways are active at any point of training or competition so why only focus on a single one? Using the most recent scientific literature regarding metabolism and fatigue, this program is designed to achieve maximal adaptations with the minimal effective dosing. The training works perfectly as a stand-alone training session or as an accessory program to whatever training you're already completing.

If you are new to the program, it is STRONGLY encouraged that you buy the stand alone 12-Week program "Building the Base: Phase 1" offered on the TrainHeroic Marketplace.

With that said, LET'S BUILD THAT BASE!

$27 / mo
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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.
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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.
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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
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Access to your coaches
Have a question about training? Drop it in the TrainHeroic feed and get prompt feedback from you coach!
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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.
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Detailed, daily instruction
Each day comes with instructions to help guide intensity for the session and give purpose to the day's training.
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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
Air Bike // Rower // Ski Erg // Running Track
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Test Week - W’

A

Assault Bike

5 x 45

Monday
Test Week - Threshold

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

Tuesday
Test Week - Aerobic Capacity

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

Wednesday
Test Week - Aerobic Power

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

Thursday
Test Week - Tempo

A

Assault Bike

B

Rowing

C

SkiErg

D

Run

Coach
More from Skutnik Perfomance
coach-avatar Ben Skutnik

Ben has spent nearly two decades getting athletes to maximize their energy systems. As a PhD in Human Performance, Ben understands the mechanisms involved with optimizing the metabolic pathways. As a coach to athletes of all levels, from youth and high schoolers to Olympians, he understands how to take those concepts and apply them in digestible training plans.

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Gain the competive edge

Regardless of your sport, comprehensively developing your energy systems will directly result in an increase in your performance. Take your game to the next level by starting to build your base!

Start My 7-Day Free Trial
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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 system 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
verified-athlete-avatar 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."

verified-athlete-avatar Adam Campbell

All Navy Rugby 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."

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When you join a team you’re getting more than programming, you’re joining an online community.

Building the Base
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Building the Base
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Building the Base
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Building the Base
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