All Levels • Ongoing
Endurance
Build a heart and lungs that don't quit.
Improve aerobic capacity (VO₂ max), Zone 2 efficiency, and race-day performance.
Built for you if
- Runners, cyclists, hikers, hybrid athletes.
- Anyone who wants to be cardio-fit at any age.
Skip if
- Pure mass-building goals — too much cardio blunts hypertrophy.
Weekly Split
| Day | Focus | Notes |
|---|---|---|
| Mon | Easy Zone 2 run/bike 45–60 min | Conversational pace. |
| Tue | Strength (full body, low volume) | Compound lifts 3x5. |
| Wed | Intervals (VO₂) | 5x4 min hard / 3 min easy. |
| Thu | Easy Zone 2 30–45 min | Recovery effort. |
| Fri | Tempo run/ride 30 min | Comfortably hard. |
| Sat | Long session 90–150 min | Build duration weekly. |
| Sun | Rest or yoga | Active recovery. |
Sample — VO₂ Intervals
| Exercise | Sets | Reps | Rest | RPE | Home Sub |
|---|---|---|---|---|---|
| Warm-up jog | 1 | 10 min | — | 5 | Outdoor run |
| Hard interval | 5 | 4 min @ Zone 4–5 | 3 min jog | 9 | Hill sprints |
| Cool-down | 1 | 10 min easy | — | 4 | Walk |
Sample Meal Day
Breakfast
Oats, banana, peanut butter, coffee.
Snack
Date + almond + electrolytes.
Lunch
Rice bowl with chicken, beans, avocado, salsa.
Snack
Greek yogurt + granola.
Dinner
Salmon, quinoa, roasted vegetables.
≈ Maintenance + 200–500 on long days • 50–60% carbs • 1 g protein per lb.
Progression Rules
- →Build weekly volume by no more than 10%.
- →Every 4th week is a recovery week (volume ÷ 0.6).
- →Test Zone 2 pace monthly — same HR should produce faster pace as you improve.
Common Mistakes
- Running every session at moderate intensity (the gray zone).
- Under-fueling long sessions.
Ready to start Endurance?
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