OverPowered Solo - Aerobic

OverPowered Athletics

Functional Fitness, Strength & Conditioning, Functional Training

Coach

Cameron Joseph

Become the Ultimate Cardio Machine with Our OverPowered:Solo Aerobic Capacity Training Program!

Don't get held back by your engine anymore - develop capacity in a range of aerobic domains - Zone 2, Max Aerobic Power (MAP), Functional Threshold Power (FTP), and much more - propelling you toward unprecedented endurance achievements.

$40 / mo

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Personalised Pacing Guides

No longer will you have to guess your paces, or over/undershoot proper intensities that ultimately leave gains on the table. Each workout will use personalised pacing guides to ensure you're hitting each session with the correct purpose and intensity. These will be based off test-retest measures every 8-12 weeks which guarantees accuracy and the best bang for your training buck.

Coaching From The World's Best

Our Coaches have 15+ years of experience working with competitive athletes from around the world. We've learned, failed, learned, succeeded, and practised literally hundreds of training styles so that you get the benefit of decades of wisdom, science and evidence, and real-life coaching experience.

Become Part of a Worldwide Community

OverPowered Athletics is home to athletes from all around the world. Regardless of where you train physically, you'll have the ability to train with and compete against the community that will push you past what you thought was possible.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

By joining the OverPowered Athletics community, you're part of something awesome. This group will become your best friends and fiercest competitors.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through the app.

Equipment

Required

Concept 2 Rower // Assault / Echo Bike // Access to a running track

Recommended

Concept 2 Bike Erg // Concept 2 Ski Erg // Non-motorized Treadmill

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-9-4

Warm Up

5-minutes @ easy pace, nose breathing only Then, 5 rounds of: 10-second acceleration to a pace you think you could keep for a 5:00 max effort 50-seconds @ easy pace + 2-minutes @ easy pace

Echo Bike

"Long Bike" 8 Rounds of: 4:00 @ 55-70% of FTP pace Then, 15-seconds left leg only 15-seconds right leg only 15-seconds legs only 15-seconds arms only On the legs and arms only part you should try to stay within 0-5 RPM lower than the pace you kept on the easy part. Keep all limbs on the bike however the effort should only be given by the limb described in the details (eg - left leg only)

Monday

2023-9-5

Warm Up

10:00 C2 Bike - start @ damper 0, and increase damper every minute, maintain a constant pace *nose-breathing only

Rowing

3 x 10:00 Row @ 85-95% of average watts from your 20:00 test **Push the last 60sec to a max effort *Rest 5:00 b/w each set with a 5:00 easy spin on a bike

Wednesday

2023-9-7

Warm Up

5-minutes jog @ easy pace + 3 rounds of: 10m A-march + jog back 10m B-march + jog back + 3-minutes @ easy pace Then, 2 x 200m @ increasing speed (up to the pace you think you can hold for the intervals in today’s session= *1-minute rest between the 200-meter repeats

Running

3 x 8–10 rounds of: 0:30 @ very hard pace 0:15 @ rest 2 to 3-minutes rest between sets The first interval should feel controlled. From there, each one will get incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one).

Thursday

2023-9-8

Warm Up

5:00 @ easy pace, nose breathing only + 2 rounds of: 15-seconds left leg only 15-seconds right leg only 15-seconds arms only 15-seconds @ 5RPM above 5:00 max effort pace 60-seconds @ easy pace + 3:00 @ easy pace

Echo Bike

3 x 10–12 rounds of: 0:30 @ 120-140% FTP pace 0:15 @ rest 2 to 3-minutes rest between sets *aim for a pace you can repeat (with effort) on all intervals on all 3 sets

Coach