Sample Week

New CycleInstructions
MondayPower Threshold
TuesdayAerobic Threshold
WednesdayLactate Threshold
ThursdayMixed Modal Workout
FridayAerobic Threshold
SaturdayLactate Threshold
SundayRest Day

New Cycle Begins Today!

Welcome to our new 8-week training cycle! It starts today and will end on March 12th.

We are offering optional time trials this week to help you monitor your progress from one training cycle to the next. Although it is recommended that you take these tests, it is not required. Our programming is using simplified pacing guidelines, so having your exact time trial metrics can be helpful, but it is not necessary.

If you decide to do the time trials, we have the following options available:

2000m Erg (Rower, SkiErg or 4000m BikeErg)
5000m Erg (Rower, SkiErg or 10000m Bike Erg)
1600m (1-Mile) Run
5000m (5k) Run
10-Minute Max Calorie Air Bike Test

Please choose two or three tests in the modality you would like to improve the most in.

Training Schedule

If you plan on training 5 days per week, complete all sessions as written. You can also add an optional 6th day on Thursday for a mixed modal workout.

If you plan on training 4 days or less, aim to include at least one workout from each energy system per week (focus on Power Threshold, Lactate Threshold, or Aerobic Threshold).

If you don’t feel like pushing yourself on a particular day, consider a light Zone 2 workout for 20-30 minutes.

Heart Rate Monitor

To improve the accuracy of measuring your workout intensity, consider getting a heart rate monitor. Here is a link to a recommended model that can withstand aerobic and mixed modal training.

Polar Heart Rate Sensor Chest Strap (Polar H10):

https://www.wodpartner.com/sbpT

If you have any questions, feel free to reach out to us here.

Good Luck!
The Team at EndurancePrep

Option 1: Erg

Warm Up

Erg 1000m at moderate pace
Rest 1 minute
Erg 500m at hard pace (predicted 2k pace)
Rest 1 minute
Erg 250m at very hard pace

Time Trial (Optional)

Erg 2000m for time (4000m if on a BikeErg)

Workout

4 Rounds

Erg 500m at moderate pace (5k)
Rest 90 seconds
Erg 200m at very hard pace (1k)

Rest 3 minutes between rounds.

Cool Down

Erg 5-10 minutes at recovery pace

Notes:

Choose either workout or optional 2000m time trial. Do not perform both.

Time Trial: Ensure to take a picture of your erg monitor and/or record all the data (average time per 500/1000m, split time and your final time). We will re-test this in a couple of months to monitor your progress.

2000m time trial is known to be one of the hardest tests you can perform on the erg. It is recommended to have a good strategy and a predicted target pace in mind before starting the test. We suggest breaking up 2000m into a number of different segments, like so:

0-100m at sprint pace
100-800m at slightly faster than your target pace
800-1600m at slightly slower than your target pace
1600-2000m at all out effort

BikeErg: Double the distance if performing this workout on a BikeErg. Example: 2000m becomes 4000m. As a rough guide aim to ride most sessions at 80 RPM cadence or faster.

Option 2: Running

Warm Up

Run 800m at moderate pace (5k pace)
Rest 1 minute
Run 400m at hard pace (predicted 1-mile pace)
Rest 1 minute
Run 200m at very hard pace (800m pace)

Time Trial (Optional)

Run 1600m (1-Mile) for time

Workout

4 Rounds

Run 400m at moderate pace (5k)
Rest 90 seconds
Run 200m at very hard pace (1-mile)

Rest 3 minutes between rounds.

Cool Down

Jog 5-10 minutes at recovery pace

Notes:

Choose either workout or optional 1600m (1-Mile) time trial. Do not perform both. Ideally you want to perform this test on a 400m track (4 laps). Maintain consistent pace throughout the test. We will re-test this in a couple of months to monitor your progress.

Option 1: Air Bike or Erg

Warm Up

3 minutes at easy pace
2 minutes at moderate pace

Workout

4 Rounds

Erg 2 minute at moderate pace (5k)
Erg 3 minutes at easy pace (10k)
Erg 2 minute at moderate pace

Rest 90 seconds between rounds.

Cool Down

5 minutes at recovery pace

Option 2: Running

Warm Up

Run 3 minutes at easy pace
Run 2 minutes at moderate pace

Workout

4 Rounds

Run 2 minute at moderate pace (5k)
Run 3 minutes at easy pace (10k)
Run 2 minute at moderate pace

Rest 90 seconds between rounds.

Cool Down

Jog 5 minutes at recovery pace

Option 1: Erg

Warm Up

Erg 500m at easy pace
Rest 1 minute
Erg 500m at moderate pace (predicted 5000m pace)

Time Trial (Optional)

Erg 5000m for time (10000m if on a BikeErg)

Workout

5 Rounds

Erg 500m at hard pace (2k)
Erg 300m at recovery pace

No rest between rounds.

Cool Down

Erg 5 minutes at recovery pace

Notes:

Choose either workout or optional 5000m time trial. Do not perform both. We will re-test this in a couple of months to monitor your progress.

Time Trial: You may go faster during the first few hundred meters, as well as the last, but as a general rule, attempt to hold a consistent pace throughout the 5000m time trial. Do not allow your pace to fluctuate.

BikeErg: Double the distance if performing this workout on a BikeErg. Example: 500m becomes 1000m. As a rough guide aim to ride most sessions is at least 80 RPM cadence.

Option 2: Running

Warm Up

Run 400m at easy pace
Rest 1 minute
Run 400m at moderate pace (predicted 5000m pace)

Time Trial (Optional)

Run 5000m for time

Workout

5 Rounds

Run 400m at hard pace (1-mile)
Run 200m at recovery pace

No rest between rounds.

Cool Down

Jog 5 minutes at recovery pace

Notes:

Choose either workout or optional 5000m time trial. Do not perform both. We will re-test this in a couple of months to monitor your progress.

Try to perform this test on the same route each time, in order to accurately measure your progress at the end of a cycle.

Option 1: Rest

Rest

Option 2: Mixed Modal Workout

Warm Up

Row/Bike/Run 5 minutes at easy pace

Workout

10 Rounds

In a 2-minute window, complete:

Erg 21/18 calories
Max burpees in the remaining time

Rest 1 minute between rounds.

Cool Down

Row/Bike/Run 5 minutes at recovery pace

Notes:

Your score is the total number of burpees completed. It is recommended to have at least 30 seconds of time available for burpees in the initial rounds. If you have less time than that, consider reducing the number of prescribed calories.

Zone 2 Training (Run or Any Cyclical Machine)

Workout

Zone 2 training 35 minutes at easy pace

Cool Down

10-15 Minutes Mobility Work

To get an accurate value for your Zone 2 Heart Rate Range, use calculations outlined here.

Notes:

For Zone 2 workouts, aim for a slow, sustainable pace that feels almost too easy. If you are new to our programming, start with 30-40 minutes. If you have been following our programming for a while, you can increase your duration up to 60 minutes. Zone 2 training helps build aerobic base and endurance, and is important for improving your ability to sustain a sub-threshold pace. It also serves as the foundation for building threshold fitness when combined with higher intensity efforts.

Option 1: Air Bike

Warm Up

2 Rounds

Bike 2 minutes at easy pace
Bike 1 minute at moderate pace
Bike 30 seconds at hard pace

Time Trial (Optional)

10-Minute Max Calories Air Bike Test

Workout

3 Rounds

Bike 2 minutes at hard pace
Bike 3 minutes at moderate pace

Rest 4 minutes

2 Rounds

Bike 2 minutes at hard-very hard pace
Bike 3 minutes at moderate-hard pace

Cool Down

Bike 5 minutes at recovery pace

Notes:

Choose either workout or optional 10-minute time trial. Do not perform both.

Time Trial: Give your best effort to accumulate as many calories as possible in 10 minutes. We will re-test this in a couple of months to monitor your progress. Program a single target/time of 10 minutes into your monitor to initiate the test. Record all the data, such as your average RPMs, watts, distance & calories accumulated.

Option 2: Running

Warm Up

2 Rounds

Run 2 minutes at easy pace
Run 1 minute at moderate pace
Run 30 seconds at hard pace

Workout

3 Rounds

Run 2 minutes at hard pace
Run 3 minutes at moderate pace

Rest 4 minutes

2 Rounds

Run 2 minutes at hard-very hard pace
Run 3 minutes at moderate-hard pace

Cool Down

Jog 5 minutes at recovery pace

Rest Day

Notes:

Take some time to stretch for 30-60 minutes today. The more you train, the more you should stretch. The goal is to take care of your body and prevent injuries.

New Cycle Begins Today!

Training Schedule

Heart Rate Monitor

Option 1: Erg

Time Trial (Optional)

Workout

Notes:

Option 2: Running

Time Trial (Optional)

Workout

Notes:

Option 1: Air Bike or Erg

Workout

Option 2: Running

Workout

Option 1: Erg

Time Trial (Optional)

Workout

Notes:

Option 2: Running

Time Trial (Optional)

Workout

Notes:

Option 1: Rest

Option 2: Mixed Modal Workout

Workout

Notes:

Zone 2 Training (Run or Any Cyclical Machine)

Workout

Notes:

Option 1: Air Bike

Time Trial (Optional)

Workout

Notes:

Option 2: Running

Workout

Rest Day

Notes:

Build Your Engine.