Base Building

This is your quintessential program for “building a base” of cardiovascular fitness.

Base camp starts with incline walking for 20 minutes, ultimately progressing to 90 minutes. Walking increases to low intensity steady state jogging and low intensity intervals are added over six months.

It is the prolonged period of time doing activity at a “low heart rate” zone that allows cardiovascular adaptation.

Fitness

This program progresses to both low and high intensity, allowing you to be the weekend warrior, complete races or just feel satisfied crushing a well balanced program.

First workout out of the blocks is a 40-minute low intensity jog (4.9-5.9 mph). If this is not a breeze, recommendation would be to first Build your Base. Program peaks by completing a continuous 90-minute run and 10 rounds of burst sprints.

When most people say they want to be “fit,” this is what they want.

Peak

Whether you are training for an event or just for life, challenge your cardiovascular fitness and enjoy this program’s performance-based nature.

First two workouts out of the gates are a 60-minute low intensity jog (6.1-7.1 mph) and 10 rounds of burst sprints. The pace picks-up from here, peaking with a 120-minute jog, repeat 120-second sprints and a 45-minute threshold run.

Fine tune all three cardiovascular gears (aerobic, anaerobic, peak).