Your 4‑Week Training Block

AeT first. Small, controlled quality dose. Strength sits on top of cardio volume.

7:00Week 1 cardio
7:21Week 2 cardio (+5%)
7:42Week 3 cardio (+4.8%)
3:51Week 4 recovery (50%)
150 bpmAeT target HR
Build

Week 1

7h 00m cardio
420 minutes
Week 1 progress0 / 420 min completed
Week 1: Cardio only — no strength sessions because you do not have gym access this week.
Monday AM
AeT spin
70 min
  • 10 min warm-up easy
  • 55 min @ 150 bpm
  • 5 min cool-down easy
  • Smooth cadence, no surges
AeT · 150 bpm
Complete
Monday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Tuesday
Run + light skipping
75 min
  • 10 min warm-up easy run
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 7 min easy run to cool down
  • Keep the skipping relaxed and rhythmic — this is still primarily an AeT session
AeT · 150 bpm
Complete
Wednesday
AeT spin + short bursts
85 min
  • 25 min AeT spin @ 150 bpm
  • 8 × 30 sec hard but controlled / 90 sec very easy
  • Finish with AeT riding @ 150 bpm to 85 min
  • Do not chase HR during the 30-second efforts
Quality
Complete
Thursday
Run + kettlebell aerobic mix
75 min
  • 10 min easy run warm-up
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press; use a light kettlebell and keep the movement smooth
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press
  • 15 min run @ 150 bpm
  • 5 min easy run cool-down
  • Keep the kettlebell light enough that the whole session stays aerobic; no grinding or breath-holding
AeT · 150 bpm
Complete
Friday AM
Recovery spin
40 min
  • 40 min very easy spin @ 140 bpm
  • Smooth, relaxed cadence
  • Finish fresher than you started
Recovery
Complete
Friday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Saturday
Controlled threshold spin
75 min
  • 15 min progressive warm-up
  • 4 × 5 min @ 165–170 bpm
  • 5 min very easy between each interval
  • Easy AeT riding @ 150 bpm to 75 min total
  • No sprint finish
Quality
Complete
Sunday
Mobility / stretching
Recovery day
  • No assigned workout
  • Optional gentle mobility / stretching only
  • Keep the day restorative and be ready for Monday
Recovery
Recovery day complete
Build +5%

Week 2

7h 21m cardio
441 minutes
Week 2 progress0 / 441 min completed
Wednesday double: 60 min AM + 30 min easy PM.
Monday AM
AeT spin
75 min
  • 10 min warm-up easy
  • 60 min steady AeT @ 150 bpm
  • 5 min cool-down easy
  • Smooth cadence, no surges
AeT · 150 bpm
Complete
Monday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Tuesday
Run + light skipping
75 min
  • 10 min warm-up easy run
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 7 min easy run to cool down
  • Keep the skipping relaxed and rhythmic — this is still primarily an AeT session
  • Full-body Strength A separately
AeT · 150 bpm+ Strength A
Complete
Wednesday AM
AeT spin + short bursts
60 min
  • 10 min warm-up easy
  • 20 min steady AeT @ 150 bpm
  • 8 × (30 sec hard but controlled + 90 sec very easy)
  • 9 min steady AeT @ 150 bpm
  • 5 min cool-down easy
  • Keep the 30-second efforts crisp; do not chase heart rate during the bursts
Quality
Complete
Wednesday PM
Easy aerobic spin
30 min
  • 5 min very easy warm-up
  • 20 min smooth aerobic riding @ 140 bpm
  • 5 min very easy cool-down
  • Keep this deliberately easy — the purpose is extra aerobic volume, not a second hard session
Easy aerobic
Complete
Thursday
Run + kettlebell aerobic mix
75 min
  • 10 min easy run warm-up
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press; use a light kettlebell and keep the movement smooth
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press
  • 15 min run @ 150 bpm
  • 5 min easy run cool-down
  • Keep the kettlebell light enough that the whole session stays aerobic; no grinding or breath-holding
  • Shoulder + Core Session B separately
AeT · 150 bpm+ Shoulder/Core B
Complete
Friday AM
Recovery spin
40 min
  • 40 min very easy recovery spin @ 140 bpm
  • Smooth, relaxed cadence
  • Keep it deliberately restorative
Recovery
Complete
Friday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Saturday
Controlled threshold spin
86 min
  • 15 min progressive warm-up
  • 4 × 5 min @ 165–170 bpm
  • 5 min very easy between each interval
  • Easy AeT riding @ 150 bpm to 86 min total
Quality
Complete
Sunday
Mobility / stretching
Recovery day
  • No assigned workout
  • Optional gentle mobility / stretching only
  • Keep the day restorative and be ready for Monday
Recovery
Recovery day complete
Peak build

Week 3

7h 42m cardio
462 minutes
Week 3 progress0 / 462 min completed
Wednesday double: 60 min AM + 35 min easy PM.
Monday AM
AeT spin
80 min
  • 10 min warm-up easy
  • 65 min steady AeT @ 150 bpm
  • 5 min cool-down easy
  • Smooth cadence, no surges
AeT · 150 bpm
Complete
Monday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Tuesday
Run + light skipping
75 min
  • 10 min warm-up easy run
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 6 min skipping / walking: 3 × (60 sec skipping + 60 sec walking)
  • 10 min run @ 150 bpm
  • 7 min easy run to cool down
  • Keep the skipping relaxed and rhythmic — do not increase the skipping intensity
  • Full-body Strength A separately
AeT · 150 bpm+ Strength A
Complete
Wednesday AM
AeT spin + short bursts
60 min
  • 10 min warm-up easy
  • 20 min steady AeT @ 150 bpm
  • 8 × (30 sec hard but controlled + 90 sec very easy)
  • 9 min steady AeT @ 150 bpm
  • 5 min cool-down easy
  • Same quality dose as Week 2 — do not increase the intensity of the bursts
Quality
Complete
Wednesday PM
Easy aerobic spin
35 min
  • 5 min very easy warm-up
  • 25 min smooth aerobic riding @ 140 bpm
  • 5 min very easy cool-down
  • Keep this deliberately easy — finish feeling fresh rather than trained hard
Easy aerobic
Complete
Thursday
Run + kettlebell aerobic mix
75 min
  • 10 min easy run warm-up
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press; use a light kettlebell and keep the movement smooth
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press
  • 12 min run @ 150 bpm
  • 3 min kettlebell flow: alternate arms each rep — 1 left-arm clean + overhead press, then 1 right-arm clean + overhead press
  • 15 min run @ 150 bpm
  • 5 min easy run cool-down
  • Keep the kettlebell light enough that the whole session stays aerobic; no grinding or breath-holding
  • Shoulder + Core Session B separately
AeT · 150 bpm+ Shoulder/Core B
Complete
Friday AM
Recovery spin
40 min
  • 40 min very easy recovery spin @ 140 bpm
  • Smooth, relaxed cadence
  • Keep this unchanged from the previous weeks
Recovery
Complete
Friday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Saturday
Controlled threshold spin
97 min
  • 20 min progressive warm-up
  • 4 × 5 min @ 165–170 bpm
  • 5 min very easy between each interval
  • Easy AeT riding @ 150 bpm to 97 min total
Quality
Complete
Sunday
Mobility / stretching
Recovery day
  • No assigned workout
  • Optional gentle mobility / stretching only
  • Keep the day restorative and be ready for Monday
Recovery
Recovery day complete
Recovery −50%

Week 4

3h 51m cardio
231 minutes
Week 4 progress0 / 231 min completed
Monday AM
Easy spin
45 min
  • 45 min easy spin
  • Keep HR clearly below the normal 150 bpm AeT target
  • Smooth, relaxed cadence
  • No surges or hard efforts
Recovery
Complete
Monday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Tuesday
Easy aerobic run
40 min
  • 40 min relaxed aerobic run
  • Keep the effort comfortable and conversational
  • Full-body Strength A separately — 1–2 laps per block only
Recovery+ Strength A reduced
Complete
Wednesday
Easy spin
50 min
  • 50 min smooth, light spin
  • Keep HR clearly below the normal 150 bpm AeT target
  • No bursts or intervals
Recovery
Complete
Thursday
Easy mixed aerobic
40 min
  • 40 min easy run / walk or light spin
  • Keep the effort easy throughout
  • Shoulder + Core Session B separately — 1–2 sets only
Recovery+ Shoulder/Core B reduced
Complete
Friday AM
OFF
0 min
  • Full rest from planned cardio
  • Gentle mobility is fine
  • No need to make up missed volume
Rest
Complete
Friday PM
Yoga / Stretching
20 min
  • 20 min easy yoga / stretching
  • Keep it restorative — slow breathing and relaxed movement
  • Focus on hips, calves, hamstrings, thoracic spine and shoulders
  • Do not force range or turn this into a hard session
MobilityNot counted in cardio volume
Complete
Saturday
Easy spin
56 min
  • 56 min continuous comfortable spin
  • Keep the effort easy throughout
  • No threshold work or surges
Recovery
Complete
Sunday
Mobility / stretching
Recovery day
  • No assigned workout
  • Optional gentle mobility / stretching only
  • Keep the day restorative and be ready for Monday
Recovery
Recovery day complete

Intensity rules for this block

Full-body strength — Session A

Week 1: no strength training (no gym access). Weeks 2–3: 3 laps per block, around RPE 7/10 with 2–3 reps in reserve. Rest 15–30 sec between exercises and 60–90 sec between laps. Week 4: 1–2 laps per block only.

Block 1

Single-arm KB clean + push press6/arm
Single-leg calf raise10–12/leg
Half-kneeling Pallof hold20 sec/side

Block 2

Front-rack reverse lunge8/leg
Single-leg hamstring curl10/leg
Supine single-leg lower8–10/leg

Block 3

Single-arm 3-point KB row10/arm
Banded hip abduction / monster walk12–15/side
Suitcase carry march20 steps/side

Shoulder + core stability — Session B

Week 1: no strength training (no gym access). Weeks 2–3 use the full prescription; Week 4 uses 1–2 sets only. Keep all reps light and clean.

Scapular push-up3 × 10–12
Band external rotation, elbow by side3 × 12/side
Band face pull to external rotation3 × 10–12
Prone Y raise2–3 × 8–10
Suitcase carry3 × 30–40 m/side
Dead bug3 × 8/side
Side plank3 × 25–35 sec/side
Pallof press hold3 × 20–30 sec/side